Group Class Workout
Warm Up:
3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms
Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings
Strength: Back Squat (every 1:30)
Welded: 7×2 @ 85%
Welded Lean: 7×4 @ moderate to heavy weight
MetCon:
Welded:
21 shoulder to overhead (95#/65#)
15 box jumps (24″/20″)
9 snatches (95#/65#)
2 minute rest
9 snatches (95#/65#)
15 Box Jumps (24″/20″)
21 S2OH (95#/65#)
Adv: 115#/75#
*9 minute time cap
Welded Lean:
14 minute AMRAP
20 lunges
15 calorie bike
10 med. ball slams (30#/20#)
Adv: 40#/30#
Mobility of the Day: Couch Stretch (pg.331), 2-3 Minutes each side.
Improves: Squat position, hip and low back pain