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