Group Class Workout
Warm Up: 2 minutes on a machine
Coach Dynamic Warm Up 5-7 minutes
Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings
Strength:
Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes)
Welded Lean: No strength
MetCon:
Welded:
3 Rounds
10 thrusters (95#/65#)
10 lateral burpees
Cash Out:
30/24 calorie bike
*8 minute time cap
Welded Lean:
3 Rounds
1,000 meter row
40 burpees
1,ooo meter ski
150 double unders/singles
Mobility of the Day: Quad Smash (pg. 324)
Improves: Hip function, knee, hip, and lower back pain