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!