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.