Warm-Up

** Standard Class Warm-up **
From the rig to #HereAtGrounded and back
Power skips
Side Shuffles
High Knees
Inchworms
Butt kicks
Then, 20 side to side leg swings and 20 front to back leg swings

Finish warm-up with Tornado Tag

** Masters New-You Warm-up **
Coach-Led

Weightlifting - 3 x 10 Back Squat

3x10 @ 60%

MetCon - 12/15/2017 - MetCon

- Chipper for time, 16 Minute Time Cap -

10 Bear Complexes (95/65)
15 Burpees
25 KB Swings (53/35)
50 Wall Balls (20/14) - Mid-point
25 KB Swings (53/35)
15 Burpees
10 Bear Complexes (95/65)


New You Weightlifting - New-You Bench Press

4X6

New You MetCon - 12/15/2017 - New You MetCon

- 16 Minute Tabata -

4 rounds of: 40 seconds WORK, 20 seconds REST

Pushups
KB sumo high pull
Lunges
Kb swings