Group Class Workout

 

Warm Up: 2Rds: 60 sec machine, 4 inchworms, 20 KBS Russian

Finish with: 1 Min Banded Hamstring Distr., 15 PVC PT, GM

 

Strength: Deadlift 5×3 Heavy

Lean: 8×6 Moderate

12 Minutes on your own (Rest at least one min between)

 

 

Metcon:

 

Welded

 

“Christine”

3 Rounds

500 Meter row

12 Deadlifts (Body weight)

21 Box jumps 24/20

Welded Lean

“Barbara”

2 Rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

 

Rest 1 minute in between rounds

 

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

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