Group Class Workout
Warm Up:
1 min plank
3 rounds: 10 pushups, 15 Russian kettlebell swings, 20 banded good mornings
Finish with: 4 inchworms, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings
Strength: Deadlift (every 2 minutes)
Welded: 6×3, rising
Lean: 6×5, choose weight
MetCon:
Welded:
4 Rounds
10 thrusters (95#/65#)
10 toes to bar
Scaled: 10 toes to ring/15 knee raises
*8 minute time cap
Welded Lean:
4 Rounds
10 front squats (75#/55#)
10 pull ups/15 ring rows
10 burpees
*12 minute time cap
Mobility of the Day: Couch Stretch (pg.331) 2-3 minutes each side.
Do it! Your body will thank you. Improves: Squat position, hip and lower back pain.