Please sign up for sunday classes…. needs 4 to run it 

 

 

 

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges

mobilize 

OLYMPIC WEIGHTLIFTING

10m EMOM

1 Hang Clean jump

1 Muscle Clean

1 Clean / hang power for beginners

5 m EMOM

weighted step ups 5 ps, back rack positions

METCON “MATT”

15m AMRAP

200 m run with MB you are using for wall ball
20 Wallball (20/14)(16-8)
20 Box Jumps

 

Core Mobility 

100 Hip drop/raise side planks 50 ps
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side