You’re not going to want to miss class today as it is a “test” 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 minute machine
30 band pulls
15 push ups
15 air squats
15 situps
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength: Push Press (every 1:15)
6×4 (choose weight)

MetCon:
Welded:
Test Day
“The Chief”
5 Rounds
3 minute AMRAP
3 power cleans (135#/95#)
6 push ups
9 air squats
1 minute rest after each AMRAP
*Score: total reps, pick up where you left off.

Welded Lean:
15 minute AMRAP
5 deadlifts (135#/95#)
10 knee raises (sit ups)
15 calorie machine
Adv.: 185#/125#