GROUP CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds
10 jump squats, 10 lunges, 15 hollow rocks
Strength:
5×4 Front Rack Lunges Each Leg (Increase in weight) Every 2 minutes
Metcon:
Dynamic
17 Min Time Cap
4 Rounds:
15 Box Jumps 24/20
50 DUs
10 Burpees
10 DB Snatches 65/35
Foundational
17 Min Time Cap
3 Rounds:
15 Step Ups
150 Singles
10 Burpees
10 DB Snatches
Mobility:
Pre -Hip Capsule Mobilization (pg. 315)
Post – Super Couch With Wall Ball (pg. 331)
SKILLS CLASS
Butterfly efficiency
Rope Climbs
Double Under/Triple Under