GROUP CLASS WORKOUT
Warm Up:
2 Rounds
15 KB high pulls, 3 lap run, 7 burpees, 7 pushups
Strength:
4×10 Seated DB Strict Press
4×15 Bent Over DB Flys
4×8 Single Leg Romanian DL with DB’s (Basic-Standard DB DL)
(15 Minute Time Cap)
Metcon:
Dynamic
Partner Workout
60 Cal Bike
50 Pull Ups
40 Lateral Burpees
30 Thrusters @95/65
20 Cleans @145/105
10 Deadlifts @235/155
Foundational
Partner Workout
50 Cal Bike
45 Ringrows
35 Burpees
25 DB Thrusters
15 KB Swings
10 KB Deadlifts
Mobility:
Pre – Banded Wrist Distraction (pg. 285)
Post – Super Friend Quad Smash
COMPETITORS CLASS WORKOUT
Warm Up:
2 Rounds
15 KB high pulls, 3 lap run, 7 burpees, 7 pushups
Strength:
Find 3RM Deadlift
Metcon:
3 Rounds of:
10 alt. pistols
8 handstand pushups
Then 3 Rounds of:
6 front squats @185/115
6 power cleans @185/115
Mobility:
Super friend quad smash