Its like our classes are MAGICAL!
SATURDAY
FREE COMMUNITY WORKOUT
Saturday
9:30am
dynamic movement prep
Group warm up
30 barbell rollouts
Muscle up work
15 reps For quality
If you don’t have muscle ups yet
Work
Several sets of
3 strict ring pull ups
3 hip to ring swings
3 reps turnover drill
3 reps ring dips
3 position cleans
Hip
Hang (just above the knee)
Floor
(1+1+1). 1 set emom for 7 minutes
Wod
Amrap in 20 minutes
Run 200 meters
15 power clean 95/65
15 toe 2 bar
MAD MOBI
Lat stretch band
Press ups
Calf stretch
Roll IT band