GROUP CLASS WORKOUT Warm Up: 3 minutes on a machine 50 band pulls 2 Rounds: 10 ring rows/5 pull ups 10 empty barbell press Accessory Work: 13 minutes 5 Rounds: 10 strict press (choose weight) 6-8 strict pullups adv.: behind the neck MetCon: Welded & Welded Lean: 4 Rounds 400 meter run 10 lateral burpees 10...Read More

By: Derek Wellock Anyone who puts effort into anything gets hurt from time to time. It doesn’t matter if it is routine exercise, sports, or walking down the sidewalk. Injury is almost inevitable, so being able to work through and around injuries is one of the most important things you can do to maintain a...Read More