Workout For November 13th

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

6×3 DL @75% (Every 80 Seconds)

 

Metcon:

Dynamic

For Time: 20 Min Time Cap

3 Rounds

35 Medball Slams @20/14

20 Total DB Lunges @50/30

35 Ab Mat Situps

(Every 2 Minutes 9 Wall Balls+Start with wall balls)

 

Foundational

For Time: 20 Min Time Cap

3 Rounds

30 Medball Slams

20 Total DB Lunges

25 Ab Mat Situps

(Every 2 Minutes 7 Wall Ball Thrusters+Start with wall balls)

 

Mobility:

Pre – Hip Capsule Mobilization

Post – Super friend hamstring smash

 

 

SKILLS CLASS

Handstand push ups

Pistols

DB snatches

 

 

MOBILITY CLASS

Improving the deadlift

– Thoracic

– Hip

– Hamstring