Group Class Workout:
Warm Up: Trainer Choice
Accessory: 14 minute time cap
4×10 dumbbell strict press (heavy)
100 band pull aparts
100 band face pulls
MetCon:
Welded:
For Time:
30 pull-ups
60 deadlifts (115#/75#)
120 double unders
*10 minute time cap
Welded Lean:
3 Rounds:
20 deadlifts (95#/65#)
15 front squats (95#/65#)
10 lateral burpees
*12 minute time cap
Mobility: 10 minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.