GROUP CLASS WORKOUT

Warm Up:
2 minute machine
1 minute banded hamstring distraction
2 Rounds:
20 Russian kettle bell swings
15 air squats
10 pushups
Finish with:
20 legs swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: (every 1:20)
Welded & Welded Lean: deadlift 5×4 @65-70%

MetCon:
Welded:
For Time:
150 double unders/singles
50 air squats
40 kettle bell swings (70#/53#)
30 toes to bar
150 double unders/singles
*12 minute time cap

Welded Lean:
15 minute AMRAP
10 deadlifts (115#/75#)
10 box jumps (24″/20″)
20 calorie machine

 

SPEEDFIT (Midtown 12PM)

Warm Up:
2 minute machine
2 Rounds:
10 push ups
10 air squats
10 PVC pass through
10 PVC good mornings
20 sit ups

Strength:
Bench Press 4×4, 4×2