Group Class Workout
Warm Up: 2Rds: 12/9 Cals, 12 Pushups, 12 V-ups
Finish with: 15 PVC PT, GM 20 arm circles
Push Press Progression
Strength: Push Press 5×4 Every 90 seconds.
First three sets across and last two sets rising.
Metcon:
Welded
“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle Ups/BM/18 Pull Ups
10 Hang Cleans 135/95
Welded Lean
4 Rounds
500 Meter Row
15 Box Jumps 24/20
10 DL 135/95
Mobility of the Day: Quad Smash (pg. 324)
Improves: Hip Function, Knee, Hip, and Low Back Pain