GROUP CLASS WORKOUT Warm Up: 3 Rounds 250 meter row 15 second single leg glute bridge hold (each leg) 10 glute bridges 10 banded good mornings Finish with: 30 hollow rocks Strength: Sumo Deadlift (every 1:15) 5×3 MetCon: Welded: 16 minute EMOM 1. 8 thrusters (95#/65#) 2. 8 lateral burpees Welded Athlete: 5 reps (135#/95#) Welded...Read More

Before the time of SMS, Email and DM there was a more rudimentary but highly effective method called postal. This chosen method is not as instantaneous as the aforementioned services which are readily available at any given moment, but what it lacks in timing it makes up by the weight of the message (literally and...Read More