GROUP CLASS WORKOUT
Warm up:
4 minutes of 40/20 on the machine
15 goblet squats
20 lunges
20 scorpions
5 inch worms
Strength: Back Squat Every 1:20
Welded: 7×2 @ 80%
Welded Lean: 7×5 @ 65% after 7th set 2 minutes max Russian twists
Metcon:
Welded
5 Rounds
3 MU/ 12 Pullups
20/16 Cal Row
50 DU
Welded Lean
5 Rounds
20 ab mat sit ups
16/12 Cal Bike
15 Wall Balls
Mobility
Pre – Hip and external rotation (pg. 307)
Post – Anterior shin smash with lacrosse ball or foam roller
OPEN GYM
8am to 9am
COMPETITORS CLASS WORKOUT