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GROUP CLASS WORKOUT
Warm Up:
Lunge around first rig, 2 laps, 15 goblet squats, 15 PVC Good mornings
Strength:
7×3 Front Squat (Start @70%-Increase weight as rounds go on) 14 Minute Time Cap
Metcon:
13 Minute AMRAP
Buy In: 30 Pull Ups*
Then Repeat:
6 KB Swings @70/44
8 Handstand Pushups from Box
12 Air Squats
*Challenge 30 Chest to Bar
Foundational
13 Minute AMRAP
Buy In: 30 Ringrows
Then Repeat:
6 KB Swings
8 Handstand Pushups from Box
12 Air Squats
Mobility:
Pre – Single Leg Flexion w/external bias (pg. 303)
Post – Psoas Smash with KB (pg. 294)
SKILL’S CLASS
Wall Ball efficiency
Butterfly Pull ups
Max Handstand Hold Challenge