GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Skills:

5×4 Bench Press (Every 90 Seconds-Increase in weight)
Metcon:

Dynamic

10 Minutes of 30/30 sprints/rest

Row or Bike or Skier

Score it total Cals

3 Minute Rest

For Time:

10-8-6-4-2

DB Snatches @50/35 Each Arm

Front Squats @115/85

 

Foundational

10 Minutes of 30/30 sprints/rest

Row or Bike or Skier

Score it total Cals

3 Minute Rest

For Time:

10-8-6-4

DB Snatches Each Arm

Goblet Squats

 

Mobility:

Pre – Anterior compartment smash (pg.264)

Post – Hip Capsule Mobilization (pg. 315)

 

 

SKILLS CLASS 

Toes to bar

Double Under

Sled fun

 

MOBILITY CLASS

Stabilizing the bottom of the squat

resolving hip pain