Group Class Workout

 

Warm Up:

Trainer Choice

 

Accessory: 13 minutes

4 Rounds

20 banded good mornings (adv. 12 w/barbell)
20 perfect push ups (adv. plyo push ups)
8 (Clap or Clap behind back)

Finish with 2 Minute Plank

 

MetCon:

Welded:

For Time:

30 toes to bar
30 wall balls (20#/14#)
30 deadlifts (185#/125#)
30 wall balls
30 toes to bar
30 wall balls

 

Welded Lean:

14 minute AMRAP

500 meter row
20 knee raises
20 kettlebell swings (53#/35#)
20 goblet squats (53#/35#)

 

Mobility Of the Day: Glute Smash (pg. 300)

Improves: Lower back and hip pain, “knee out” position