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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