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