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