Group Class Workout
Warm Up:
3 minutes on a machine (75-80% effort)
2 rounds: 12 kettlebell/dumbbell thrusters, :30 plank, 4 burpees
Finish with: 20 arm circles, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings
Strength: Push Press (every 1:30)
Welded: 5×3 at 85% (heavy)
Welded Lean: 5×5 (technique work)
MetCon:
Welded:
3 Rounds
10 clean and jerks (135#/95#)
50 wall-balls (20#/14#, 10’/9′)
*15 minute time cap
Welded Lean:
15 Minute AMRAP
21-15-9
goblet squats (53#/35#)
kettlebell swings
calorie ski or row
Mobility of the Day: Couch Stretch (pg.331), 2-3 minutes each side.
Improves: Squat position, hip pain, lower back pain