Group Class Workout
Warm Up:
3 minutes on a machine (75-80% effort)
2 rounds: 12 kettle bell/dumbbell thrusters, 20 sit ups, 3 inchworms
Finish with: 1 minute goblet squat hold, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings
Strength: Front Squats (every 1:45)
Welded: 5×3, rising (heavy triples @ 70%+)
Welded Lean: 5×6, increase in weight
MetCon:
Welded:
21-15-9
wallballs (20#/14#, 10’/9′)
deadlifts (165#/115#)
push ups
Adv: deadlifts (205#/135#), handstand push ups
*9 minute time cap
Welded Lean:
4 Rounds
21 calorie row
15 lunges (each leg)
9 deadlifts (185#/125#)
Mobility Of the Day: Couch Stretch (pg.331) 2-3 Minutes each side.
Improves: Squat position, hip and lower back pain