Group Class Workout:
Warm Up:
Trainer Choice
Accessory Work: 14 minute time cap
5X3 wide grip strict pull up (pause at the top, slow on the way down)
100 banded face pulls
100 walking lunges
MetCon:
Welded & Welded Lean:
“Dice Game”
30 minute AMRAP
- 6 pull ups
- 12 med-ball slams (20#/15#)
- 6 calorie bike
- 12 burpees to a plate
- 6 box jumps (24″/20″)
- 12 alternating dumbbell snatches (45#/30#)
Teams of 2-5
Score is total # of completed dice rolls
Adv: chest to bar pull ups, 60#/45# dumbbells
Mobility:
10 minutes – pick a weakness, attack it. Get better. Give you body the attention it deserves.