Group Class Workout

Warm Up:  2 minutes on a machine

Coach Dynamic Warm Up 5-7 minutes

Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings

 

Strength:

Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes)

Welded Lean:  No strength

 

MetCon:

Welded:

3 Rounds

10 thrusters (95#/65#)

10 lateral burpees

Cash Out:

30/24 calorie bike

*8 minute time cap

 

Welded Lean:

3 Rounds

1,000 meter row

40 burpees

1,ooo meter ski

150 double unders/singles

 

Mobility of the Day: Quad Smash (pg. 324)

Improves: Hip function, knee, hip, and lower back pain