Main – Group
Warm-up
Dynamic Movements (No Measure)
6 Lunge Stretch
6 Leg Cradle
6 Hand Walks
6 PVC Arm Circles
6 Leg Swings
Group Warm-Up (No Measure)
6-count Burpees
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Squats: bottom of squat hold 30sec-1 min (first round only)
10 Push-Ups (2nd round hand release)
Weightlifting
Push Press (5-5-5)
Push Jerk (3-3-3)
Metcon
Metcon (Time)
4 Rounds for Time:
Run 800
25 Air Squats
3 Heavy Push Press.
Cool Down
Trigger Point: Calfs (No Measure)
Calf roll out
Trigger Point: Hamstrings (No Measure)
Shoulder Banded Mobility (No Measure)
4 min w/ band
