Friday

Transformations Fitness – Group Fitness

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/8 Cal. Bike (or :30 Run/Row/Jump Rope)

10 DB (or Backpack) Deadlift

5 Plank to down dog (drive head through arms, heels to ground)

10 DB (or Backpack) Strict Press

Workout

Metcon (Time)

FOR TIME

“DB Grace”

30 DB Clean & Jerks

8:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

“Double Backpack Grace”

60 Backpack Clean & Jerks*

*Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders

(Score is Time)

Metcon (No Measure)

3 SETS

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-

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