Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!

GROUP CLASS WORKOUT

Warm Up:
2 minutes machine
20 leg swings
1 minute ankle dorsiflexion stretch (each side)
15 PVC pass throughs
15 PVC good mornings
3 rounds:
10 air squats
10 Russian kettle bell swings (heavy)
5 groiners (each side)

Strength: Back Squat (14 minutes)
Welded: find 1 rep max
Welded Lean/Volume: 5×6 (choose weight)

MetCon:
Welded:
3 Rounds
21 kettle bell swings (53#/35#)
15 pull ups
9 deadlifts (205#/135#)
*1 minute rest after each round
13 minute time cap

Welded Lean:
20-15-10-15-20
deadlifts (95#/65#)
calorie bike/ski (alternate)

Mobility of the Day: Yoga or ROMWOD.