Make sure to check out the rest of this week’s programming and how to take it on by clicking here!

 

Group Class Workout

Warm Up:

3 laps around the rig, 2 laps backwards around the Rig,

:45 sec plank, 20 lunges, 15 goblet squats, 10 burpees, 5 inchworms

10 stretch lunges, 1 Min Banded Hip Capsule, 15 PVC pass throughs, 15 PVC good mornings

 

 

Strength: Back Squats (every 1:40)

Welded: 5×3 @ 80% of 1 rep max

Welded Lean: 5×6 @ a moderate weight

 

 

MetCon:

Welded:

3 Rounds

15 push press (95#/65#)

10 pull-ups

3 Rounds

15 front squats (95#/65#)

10 toes to bar

Scaled: 15 ring rows, 15 knee raises

*11 Minute Time Cap

 

Welded Lean:

15 minute AMRAP

3-6-9-12-15-18…

dumbbell thrusters (30#/20#)

calories on the bike

V-Ups

 

 

Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!