GROUP CLASS WORKOUT
Warm Up:
Partner Up 100m Row and Burpee Game!
3 Rounds each. Perform Air Squats while parter rows
Finish with: 15 PVC PT, GM, 20 scorpions
Strength:
Deadlift 6×3 (Rising) Every 1:20
Lean: No Strength
Metcon:
Welded
3 Rounds
8 S2OH 115/75
8 Hang Power Clean 115/75
8 Lateral Burpees
Adv: 155/100
Extra Gains (Optional):
40 V-Ups, 1:30 Plank,
40 Ab Mat Situps
Welded Lean
60 AbMat Situps
1K Row
50 Med Ball Slams 20/16
1K Row
40 Box Jumps 24/20
1K Row
30 TTB/Knee Raises
Mobility of the day: Hip Capsule (pg. 315)
Improves: Squat, Deadlift and Hip Pain
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm
SKILLS CLASS
Sled push and pull
Team wod