One thing I love about training and group classes is everyone can partner up and have a great experience!

 

PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

STRENTGH 

Bench Press or Push Jerk no split 8 8 8 8 8 ….

alternate with Weight plate pull overs on floor

METCON “ROBYN”

4 Rounds

50 Air Squats
10 Pull Ups or 1-2 rope climbs
10 Hang Power Cleans (135/95)

Core Mobility 

• 30 leg lifts in supine position holding onto rig… body tight tight tight … pull up you know were!
• 10 m ball release