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:
4 minutes Crossover Symmetry
4 minute AMRAP
10 dumbbell push press
10 dumbbell power cleans
MetCon:
Welded (Tier Testing):
Tier 4
500 meter row (under 2:00/2:20)
500 meter ski (under 2:05/2:30)
Tier 3
8 unbroken pull ups
5 unbroken bench press (100%/75% body weight)
*10-15 minutes will be allotted to make up 2-3 movements that were missed or failed.
You may not move forward with extra movements.
Welded Lean:
10 Rounds (Every 3:00)
15/12 calorie row
10 kettlebell swings (35#/26#)
5 burpees to a plate