Rose City Barbell – Group Training

Warm-up

(No Measure)

Dynamic

Hip Circle

Face pulls y pulls

Weightlifting

Snatch pulls

Metcon

Metcon (Time)

21-15-9

400m run or 500m row

Kb swing

Kb high pull

Kb squat

Accessory

3x failure

GHD sit-ups

strict leg lifts