GROUP CLASS WORKOUT Warm Up: 3 Rds: 12 OH Plate Lunges, 10 V-Ups, 10 air squats Finish: 1 min goblet squat hold, 15 PVC PT, GM, 20 leg swings Strength: Back Squat 10-8-6-4-2 Every 1:45 Increase in weight every set. Start at 55-60% Lean: No Strength Metcon: Welded 13 Min AMRAP 50 DU 15/12 Cal Bike 10 Deadlifts 185/125 Adv: 225/155 Welded Lean 1 Mile Run/2000m Row 40 Sit Ups 30 Wall Balls 20/14 100 DU 30 Wall Balls 20/14 40 Sit Ups 1 Mile Run/2000m Row Mobility of the day: Calf Smash Improves: Knee Pain, Ankle Range, Shin Splints
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