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.