Group Class Workout
Warm Up: Trainer Choice
Strength: 4×10 Weighted Lunges (Heavy), 4×10 Strict TTB
or 4×25 Weighted Situps
Finish with 4 minutes in plank (15 Minute Time Cap)
Metcon:
Welded
7 Minute AMRAP
8 Thrusters (95/65)
12 Pull ups
2 minute rest
7 Minutes to find Unbroken 1RM:
3 DL + 2 Hang PC + 1 FS
*score 1 is total reps
*score 2 is heaviest completed weight
Welded Lean
For Time:
400 Meter run
50 OH walking lunges (45/25 plate)
40 Double Unders
30 Russian twists each (45/25 plate)
20 Wall ball cleans (20/14)
10 Burpees to plate
400 Meter run
Mobility Of the Day: 10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.