GROUP CLASS WORKOUT Warm Up: 90 second banded ankle distraction 3 Rounds: 10 plate slides each side 8 front squats Strength: Front Squat (14 minutes) Strength: find 3 rep max Technique: 5×4 moderate weight MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 400 meter run 10 shoulder to overhead (95#/65#) *20 minute time cap Welded Lean:...Read More