GROUP CLASS WORKOUT
Warm Up:
3 Rds: 12 OH Plate Lunges, 10 V-Ups, 10 air squats
Finish: 1 min goblet squat hold, 15 PVC PT, GM, 20 leg swings
Strength:
Back Squat 10-8-6-4-2
Every 1:45 Increase in weight every set. Start at 55-60%
Lean: No Strength
Metcon:
Welded
13 Min AMRAP
50 DU
15/12 Cal Bike
10 Deadlifts 185/125
Adv: 225/155
Welded Lean
1 Mile Run/2000m Row
40 Sit Ups
30 Wall Balls 20/14
100 DU
30 Wall Balls 20/14
40 Sit Ups
1 Mile Run/2000m Row
Mobility of the day: Calf Smash
Improves: Knee Pain, Ankle Range, Shin Splints