Group Class Workout

Warm Up:  

3 minutes on a machine (75-80% effort)

2 rounds: 12 kettlebell/dumbbell thrusters, :30 plank,  4 burpees

Finish with: 20 arm circles, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings

 

Strength: Push Press (every 1:30)

Welded: 5×3 at 85% (heavy)

Welded Lean: 5×5 (technique work)

 

MetCon:

Welded:

3 Rounds

10 clean and jerks (135#/95#)

50 wall-balls (20#/14#, 10’/9′)

*15 minute time cap

 

Welded Lean:

15 Minute AMRAP

21-15-9

goblet squats (53#/35#)

kettlebell swings

calorie ski or row

 

Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side.

Improves: Squat position, hip pain, lower back pain