Group Class Workout

 

Warm Up: 2Rds: 15 Cals, 10 Air Squats, 10 Situps, 10 lunges

Finish: 1 Min Banded Hamstring Distraction,

20 scorpions, 15 PVC PT, GM

 

Strength: Back Squat 6×3 75-80%

Every 1:20

Lean: 6×5 Moderate Weight

 

Metcon:

Welded 

5 Rounds

20/15 Cal Bike

12 Pull Ups

4 DL 205/135

 

Adv: 275/185

 
Welded Lean

18 Minute AMRAP

500 Meter Row

40 Ab Mat Sit Ups

30 Push Ups

20 KB Swings 53/35

 

Mobility of the Day: Quad Smash (pg. 324)

Improves: Hip Function, Knee, Hip, and Low Back Pain