For anyone who wasn’t at the Paleo seminar this is what you missed! https://www.dropbox.com/sh/1ppzou9ye665e7z/AACMBU-Ic7nnLFoxOvyY2D0na?dl=0
GROUP CLASS WORKOUT
Warm Up:
Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats
Strength:
5×3 Back Squat @80% (Every 90 Seconds)
Metcon:
Dynamic
12 Min Time Cap
One of the girls.
“Jackie”
1000 Meter Row
50 Thrusters @45/35
30 Pull Ups
High Intensity!
You get out what you put in.
Foundational
12 Min Time Cap
750 Meter Row
40 DB Thrusters
30 Ringrows
Mobility:
Pre – Super Couch (pg. 331)
Post – Super Friend Quad Smash
COMPETITORS CLASS WORKOUT
Warm Up:
Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats
Strength:
10 rounds of:
3 Hang Power Snatch + 1 Full Snatch
Metcon:
For Time: (9 Minute Time Cap)
21 thruster @95/65
6 muscle ups
15 thrusters
4 MU
9 thrusters
2 MU
Mobility:
Super Friend Quad Smash