Group Class Workout
Warm Up: 3 laps forward, 2 laps backward, 20 air squats
Dynamic Warmup (4-7 minutes)
Finish: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings
Strength: Push Press
Welded & Lean: 5×5, increase in weight (every 90 seconds)
Finish with: 1×20 strict press
MetCon:
Welded:
15 minute AMRAP
50 wallballs (20#/14#)
10 cleans (135#/95#)
50 wallballs
10 cleans (155#/105#)
50 wallballs
10 cleans (185#/125#)
max wallballs
Welded Lean:
15 minute AMRAP
8 med. ball slams (30#/20#)
12 push ups
18 V-Ups
Mobility of the Day: Couch Stretch (pg.331) 2-3 minutes each side.
Improves: Squat position, hip and low back pain.