GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Accessory Work: (15 minutes)
Super Set
4 x 8 weighted lunges (heavy)
4 x 30 band pull aparts
4 x 1 minute plank hold
MetCon:
Welded:
Every 4 Minutes for 4 Rounds
10 pull ups
15 push ups
20 kettle bell swings (53#/35#)
40 double unders/60 singles
Adv: chest to bar pull ups, 10 handstand push ups
Welded Lean:
16 Minute AMRAP
5 Rounds
20 wall balls (20#/14#, 10’/9′)
10 box jumps (24″/20″)
Cash Out: max calories on the rower
Mobility: 10 minutes. Pick a weakness, attack it. Get better. Give you body the attention it deserves.