GROUP CLASS WORKOUT
Warm Up:
15 tempo push ups
20 tempo air squats
2 minute PVC front rack stretch
90 second wrist distraction
Barbell Warm Up: Front Squat
2×4 @50%
1×3 @60%
1×1 starting weight
Strength: Front Squat (every 90 seconds)
Strength: 6×3 (rising)
Technique: 6×5 (moderate weight)
MetCon:
Welded:
9 minute AMRAP
9 calorie bike
9 deadlifts (185#/125#)
9 lateral burpees
Welded Lean:
18 Minute AMRAP
10 single arm kettlebell swings (each arm, 53#/35#)
10 goblet squats
20 AbMat sit ups