GROUP CLASS WORKOUT
Warm up:
30/30 sprints for 4 minutes then:
25 Air Squats
20 GM
15 V-ups
10 Inch worms
Strength:
8 sets of:
Welded: 2DL+1 Hang Clean + 1 Jerk
Welded Lean: 5DL+4 Hang Cleans
Metcon:
Welded
4 rounds of:
3 Min AMRAP
10 Push Press (95/65)
10 Front Squat (95/65)
10 Cal on Bike
1 min rest
Welded Lean
15 min AMRAP
10 KB Swings (53/35)
10 Goblet Squats (53/35)
10 Cal on Rower
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – T-Spine Smash with lacrosse ball or foam roller