Group Class Workout

 

Warm Up:

dynamic line warm up (5-8 minutes)

Finish with: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings

 

 

Skills: 15 minutes

tripod headstand, handstand pushups

 

 

MetCon:

Welded:

20 minute AMRAP

8 power cleans (135#/95#)

12 box jumps (24″/20″)

16 calorie bike

Adv: 165#/115#

 

Welded Lean:

For Time:

100 double unders

50 jump switch lunges

50 med-ball slams (20#/15#)

50 V-Ups

50 calorie bike

50 dumbbell hang cleans (35#/25#)

100 double unders

 

 

Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO IT! Your body will thank you.

Improves: Squat position, hip pain, lower back pain.