Group Class Workout:
Warm Up:
Trainer Choice
Accessory Work:
Superset:
4×10 seated strict press
4×12 Chinese kettle bell row (use leg)
50 weighted sit ups
MetCon:
Welded:
3 Rounds
10 snatches/cleans (95#/65#)
10 overhead squats/front squats (95#/65#)
10 power cleans/deadlift (95#/65#)
Adv: 1 rope climb after each round
Welded Lean:
5 Rounds
250 meter row
12 alternating dumbbell snatches (50#/35#)
10 toes to bar/15 hanging knee raises
Mobility: 10 minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.