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?

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