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.