GROUP CLASS WORKOUT
Warm Up:
400 meter run or 500 meter row
30 air squats
3 Rounds:
3 second stretch lunge hold
3 second hamstring hold (each leg)
Strength: Front Squat (14 minutes)
Strength: 1 rep max
Technique: 5×3 moderate weight
Warm Up:
1×10 empty barbell
1×5 @40%
1×4 @50%
1×3 @60%
1×2 @70-75%
1 rep until max
MetCon:
Welded:
6 Rounds
4 clean and jerks (135#/95#)
8 toes to bar
*10 minute time cap
Welded Lean:
6 Rounds
8 deadlifts (135#/95#)
16 AbMat sit ups
*10 minute time cap