GROUP CLASS WORKOUT
Warm Up:
2 Rounds: 45 sec plank, 15 PVC pass throughs, 15 KB High Pulls, 2 laps
Strength: Dyn:
Find 1RM Push Press and 5×3 Strict press
15 Min Time Cap Foundational: Push press practice and 5×3 Strict press
Metcon:
Dynamic
2 Rounds For Time:
(Every 2 Minutes must complete
6 Burpees)
Start with burpees 🙂 19 Min Time Cap
50 Ab Mat Sit Ups
40 Air Squats
30 Push Ups
20 TOTAL OH Lunges with Plate 45/25
10 Pull Ups
Foundational
2 Rounds For Time
(Every 2 Minutes 3 Burpees)
Start with burpees 🙂 19 Min Time Cap
45 Ab Mat Sit Ups
35 Air Squats
25 Push Ups
20 Total Lunges
10 Ringrows
Mobility:
Pre – Banded Over Head (pg. 257)
Post – Post – Super Friend Quad Smash
SKILLS CLASS
Pull ups/Bar Muscle Ups
Turkish Get Ups
Hip Extension