Group Class – Tue, Jul 18

BIO Community Fitness- King George – Group Class

Pre-Hab 4.0 (Checkmark)

2 rounds GOATA
45″ on/10″ off
Rockers
Toe Rockers
Bow/Corner Stretch L/R
Bolt Squat Hold
Corner Hold
Squat to Hinge Flow

Zoom Zoom (AMRAP – Reps)

5 Rounds x AMRAP 3:

30/24 Calorie Echo Bike

60 Double Unders

Max Power Snatches (95/65)

Rest 3 Minutes Between Rounds
Score: Reps – Total Power Snatches

Logistics: If short on echo bike, a 3 minute stagger works.

Power Snatch: Weight we can cycle 15+ reps unbroken when fresh.

Feel: Athletes should have at least 30-45 seconds to work on the power snatches each round.