GROUP CLASS WORKOUT Warm Up: 400 meter jog 20 leg swings (front and side) 20 meters each: high knees butt kickers walking lunge w/hip stretch heel walks toe walks Finish w/: 4×50 meter strides MetCon: Welded: 10 Rounds 20/15 calorie bike 20 air squats Welded Athlete: 10 pistols + 3 power cleans (245#/165#) *25 minute...Read More

By: Haideh Plock Knees hurting after squatting? Can’t get that handstand? Back screaming at you after deadlifts? Maybe it’s time to work on those stabilizing muscles…you know, those little guys that get ignored a lot when we are trying to max out that back squat or snatch. You may have heard of them: the rotator...Read More