GROUP CLASS WORKOUT

 

Warm Up:

20 air squats, 10 burpees, 20 PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings

 

Strength:

5×4 Push Press Increase in weight 90 secs

 

Metcon:

Dynamic

16 Min Time Cap

3 RFT:

5 Deadlifts @175/115*

7 Box Jumps 30/24

10 Lateral Burpees

15 Cals Alt.

*Coach permission required

 

Foundational

16 Min Time Cap:

3 RFT:

5 Deadlifts

7 Step Ups

10 Burpees

12 Cals Alt.

Mobility:

Pre – Lat smash on foam roller

Post – Calf smash on roller

 

 

SKILL’S CLASS

Toes to bars

Rope Climbs

Double Unders