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