You’re not going to want to miss class today as it’s a “Tier Testing” day!

If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
25 kettlebell deadlifts
25 Russian kettlebell swings
25 air squats

MetCon:
Welded (Tier Testing):
Tier 4
75% body weight back squat
150 air squats (under 10:00)

Tier 3
100% body weight front squat
“Grace” (under 5:00)

*15 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements.

Welded Lean:
4 Rounds
40/35 calorie bike
1 minute rest after each round
4 Rounds
30/25 calorie bike
1 minute rest after each round
4 Rounds
20/15 calorie bike
1 minute rest after each round
4 Rounds
10 calorie bike
1 minute rest after each round
*40 minute time cap