Group Class Workout

 

Warm Up: 2Rds: 12/9 Cals, 12 Pushups, 12 V-ups

Finish with: 15 PVC PT, GM 20 arm circles

Push Press Progression

 

Strength: Push Press 5×4 Every 90 seconds.

First three sets across and last two sets rising.

 

Metcon:

 

Welded 

“Nasty Girls”

3 Rounds

50 Air Squats

7 Muscle Ups/BM/18 Pull Ups

10 Hang Cleans 135/95

 

Welded Lean

4 Rounds

500 Meter Row

15 Box Jumps 24/20

10 DL 135/95

 

Mobility of the Day: Quad Smash (pg. 324)

Improves: Hip Function, Knee, Hip, and Low Back Pain