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