GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute squat hold
20 leg swings each
2 Rounds:
10 goblet squats
10 lunges
10 pushups
Finish with:
15 PVC pass throughs
15 PVC good mornings

Strength:
Welded: front squat 5×2 @ 85% (every 1:30)
Lean: no strength

MetCon:
Welded:
4 x 4 minute AMRAP
10 Pushups
15 Wall Balls 20/14
50 Double Unders or 50 Single
60 second rest after each AMRAP
*Score: Total reps (continue from where you left off after each AMRAP)

Welded Lean:
3K row
3 minute rest
2K row
2 minute rest
1K row
*Score: Total time (include rest)

 

SKILLS (Midtown 4:30PM)
Abs (6 pack program)

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
plate game
banded overhead distraction (1 minute each side)
20 PVC pass throughs
20 PVC good mornings

Skill of the Month: Chest to Bar & Toes to Bar
Crossover Symmetry
kipping progressions (3 minutes)
Superset:
3×8 dumbbell bench press
3×8 dumbbell bent over row

MetCon:
15 minute AMRAP
21 KB swings (35#)
15 box jumps (20″)
9 overhead/front squats (75#)