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