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