GROUP CLASS WORKOUT

Warm Up:
4 rounds: 40 seconds work/20 seconds rest on machine
2 rounds:
50 band pulls
15 pushups
15 situps
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Accessory Work:
3 rounds:
12 strict pull ups
10 strict HSPU or 20 pushups
2 minute plank

MetCon:
Welded & Welded Lean:
For Time:
30 shoulder to overhead (75#/55#)
60 calorie machine
30 lunges (each leg)
60 cal machine
30 front squats (75#/55#)
60 AbMat sit ups
Then, immediately reverse the workout and cut the reps in half…
30 AbMat sit ups
15 front squats (75#/55#)
30 calorie machine
15 lunges (each leg)
30 calorie machine
15 shoulder to overhead (75#/55#)

Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.