Group Class Workout
Warm Up:
2 minutes on machine
2 rounds: 15 goblet squats, 15 situps, 15 Russian kettle bell swings
Finish with: 1 minute goblet squat hold, 15 PVC pass throughs, 15 PVC good mornings
Strength: (14 minutes)
Welded: Back Squat establish 1 rep max
Lean: Back Squat 5×4 (moderate weight)
MetCon:
Welded:
5 Rounds
15 wallballs (20#/14#, 10’/9′)
15 burpees
Welded Lean:
3 rounds
10 dumbbell thrusters (30#/20#)
20 lying leg lifts
10 jump switch lunges
20 double unders
Mobility of the Day: Lower back stiff, pain in your shoulder?
Talk to your coach! We are here to help! Ask us!