GROUP CLASS WORKOUT

Warm Up:
3 Rounds 30 second work/30 second rest @ 80-85% intensity
2 rounds:
15 heavy goblet squats
15 V-ups
20 banded good mornings
Finish with:
1 minute banded hip capsule
15 PVC pass throughs

Strength: Back Squat (every 1:25)
Welded: 8×1 @ 90% (HEAVY)
Welded Lean: 8×4 @ moderate weight

MetCon:
Welded:
Partner WOD
50-40-30-20-10
synchronized air squats
50-40-30-20-10
toes to bar
25-20-15-10-5
power snatches (95#/65#)

*18 minute time cap

Welded Lean:
100 calorie machine
100 lunges
100 ring rows
100 lunges
100 calorie machine

*40 minute time cap

Mobility: Quad Smash (pg. 324)
Improves: Hip function, knee, hip and lower back pain.

SKILLS CLASS (Midtown @ 4:30PM)
handstands push ups/shoulders