You’re not going to want to miss class today as it’s a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
3 Rounds:
20 band pulls
3 inchworms
10 goblet squats
Finish with:
20 leg swings
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength: Back Squat (every 1:30)
Strength: 4×3 @80%
Technique: 4×6 @ a moderate weight

MetCon:
Welded & Welded Lean:
“Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

 

SPEEDFIT (Midtown 12PM)

Warm Up:
4 Rounds: 30/30 bike
3 Rounds:
12 air squats
8 ring rows
6 push ups
Barbell Warm Up:
2 rounds:
8 thrusters (45#/35#)
8 kips

MetCon:
“Fran”
21-15-9
thrusters (95#/65#)
pull ups