You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie sprint
10 ring rows/5 strict pull ups
15 banded good mornings
Finish with:
1 minute goblet squat hold
20 PVC pass throughs
20 scorpions
3 Rounds (trainer guided):
2 power cleans
3 tempo pushups
5 air squats

MetCon:
Welded & Welded Lean:
Retest: “The Chief”
5 Rounds
3 minute AMRAP
3 power cleans (135#/95#)
6 push ups
9 air squats
1 minute rest

Cooldown:
3 Rounds (easy pace)
12 calorie machine
1 minute squat hold
30 second push up plank