GROUP CLASS WORKOUT
Warm Up:
2 minutes machine
50 band pulls
3 rounds:
12 kettle bell deadlifts
8 goblet squats
6 lateral lunges (each side)
Strength: Deadlift (every 1:40)
Welded: 5×3 @75-80%
Welded Lean/Volume: 5×5 (choose weight)
MetCon:
Welded:
50-40-30-20-10
calorie machine
10-12-14-16-18
toes to bar
Welded Lean:
15 minute AMRAP
20 AbMat sit ups
10 med. ball squats (20#/15#)
10 med. ball slams (20#/15#)
20 lunges
Mobility of the Day: Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower back pain.