GROUP CLASS WORKOUT

 

Warm Up:

5 Rounds 30 sec plank/ 30 sec air squats

15 PVC PT, 10 burpees, 15 PVC PT, 10 pushups

 

Strength:

Heavy: 12×6 KB High Pull

12×6 Strict Pull Ups

50 Push Ups

 

 

Welded

Partner WOD

100 DU

30 Burpee Pullups

10 CJ 135/95

50 Cal Bike

10 CJ 155/105

50 Cal Row

10 CJ 165/120

30 Burpee Pullups

100 DU

 

Welded Lean

100 DU

30 Burpee Box Jumps 24/20

40 Med Ball Slams 20/16

50 Cals Bike

40 Deadlifts 155/105

50 Cals Row

40 DB Thrusters 35/20

30 Burpee Box Jumps 24/20

100 DU

 

Mobility:

Pre – Banded Bully (pg. 268)

Post – Lat Smash