GROUP CLASS WORKOUT
Warm Up:
3 lap run
2 Rounds 7 burpees, 15 PVC pass throughs, 20 air squats
Strength:
5 Rounds (Every 1:15)
2 Push Jerks+4 Front Squats
Foundational: 2 Push Press+4 Front Squats
Metcon:
Dynamic
15 Min EMOM
1. 13 Burpees to Plate
2. 10 Thrusters 85/55
3. 8 KB Swings + 5 KB High Pulls 53/35
(If you fail a minute, rest a minute)
Foundational
15 Min EMOM
1. 9 Burpees to Plate
2. 9 Dumbbell Thrusters
3. 11 KB Swings
(If you fail a minute, rest a minute)
Mobility:
Pre – Banded Over head Distraction
Post – Super Friend Quad Smash
SKILLS CLASS
OH Squats
Box jump efficiency and max attempt
Burpee efficiency