Group Class – Tue, Jun 13

BIO Community Fitness- King George – Group Class

Pre-Hab 3.0 (Checkmark)

3 Rounds for Quality:

5/5 Slow Single Leg Squats (back leg elevated if possible) Loaded w/KB

20 Hip Rolls

10/10 KOT Split Squats w/kb load

10 Seated GM – BB w/load if possible

5 Jefferson Curls w/KB or BB

Captain Crunch (3 Rounds for calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining