GROUP CLASS WORKOUT

 

Warm Up:

35/28 Cals Go Hard Get Warm!

2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees

Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM

 

Strength:

7x2x2 Hang Power Clean+Front Squat +

8 Pushups  Adv: 12

Every 1:45

 

 

Metcon:

Welded

3 Rounds:

10 Deadlifts 185/125

20 Air Squats

2 Rounds:

12 Power Cleans 135/95

24 Ab Mat Sit Ups

1 Round:

14 Squat Cleans 95/65

28 Burpees

 

Welded lean

3 Rounds:

10 Cal Bike

20 Air Squats

2 Rounds:

12 Cal Row

24 Ab Mat Sit Ups

1 Round:

14 Cal ski, 28 burpees

 

Mobility of The Day: Super Front Rack
Improves: Front Squat and Front Rack Position

 

YOGA SCHEDULE

Lengthen & Strengthen
6 to 7am
4:30 to 5:30pm

Rest & Restore
5:30 to 6:30pm