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
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