GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute banded hamstring distraction 2 Rounds: 20 Russian kettle bell swings 15 air squats 10 pushups Finish with: 20 legs swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: (every 1:20) Welded & Welded Lean: deadlift 5×4 @65-70% MetCon: Welded: For Time: 150 double...Read More

By: Kris Thompson The strength portion of the class calls for a heavy or maybe even a max lift, once the movement is reviewed and technique is explained everyone breaks off to warm up. You look around and you see some of the more experienced members grab a weightlifting belt, you think the weight is...Read More