GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 goblet squats, 10 lunges, 7 burpees
10 stretch lunges, 20 leg swings each, 1 minute hip capsule
Strength:
Find 1 Rep Max Back Squat 15 Minutes
Lean: 5×5 Moderate Weight
Welded
For Time:
Buy In: 40 Burpees to rig
3 Rounds
5 Power Cleans 155/105
10 Pullups
15 Hand Release Pushups
50 DU
Adv: 175/125
Adv: Ring Dips
Welded Lean
For Time:
Buy In:
40 Wall Balls 20/14
3 Rounds
7 Deadlifts 185/135
15 Burpees
30 Air Squats
Adv: 205/145
Mobility Of The Day: Quad Smash
Improves: Knee and Hip Pain, Bottom of Squat
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 9:45 am with Coach Arthur
COMPETITORS CLASS
6:30 to 8pm with coach Jacob