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:
Find 1 Rep Max Front Squat 15 Minutes
Lean and New Clients: 5×5 Front Squat Every 90 seconds
Metcon:
Welded
15-12-9-6-3
Power Snatch 95/65
Pull Ups
30-24-18-12-6
Wall Balls 20/14
Adv: 5-4-3-2-1 MU/BMU
Welded Lean
3 Rounds
400m Run
18 Burpees
100 Bicycles (Total)
Mobility of The Day: Super Front Rack Mobilization
Improves: Front Rack Position
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30