GROUP CLASS WORKOUT

 

Warm Up:

3 min machine, 20 air squats, 20 lunges

20 scorpions, 12 stretch lunges, 15 PVC PT, 15 PVC GM

Hip capsule stretch stretch 1 minute each side

 

No Strength!

WOD Time.
Metcon:

Welded and Welded Lean

 

“Kelly” Solo

5 Rounds

400 Meter Run

30 Wall Balls @20/14

30 Box Jumps @24/20

 

Or Partner Both Run

 

Mobility:

Pre – 5 mins on the bike

Post – 5 minute cool down on bike