Stop, Drop and Squat

GROUP CLASS WORKOUT

Warm Up:
90 second pigeon stretch (each side)
2 Rounds:
12 calorie machine
10 goblet squats (heavy)
8 groiners
Finish with:
20 scorpions
20 leg swings
15 PVC pass throughs
15 PVC good mornings

Strength:
Welded: back squat 6×2 @85% (every 1:25)
Welded Lean: no strength

MetCon:
Welded:
20 calorie row
10 snatches (95#/65#)
30 calorie row
15 cleans (155#/105#)
40 calorie row
20 deadlifts (205#/135#)
Scale as Needed
Adv: End with 10 Muscle Ups
*17 minute time cap

Welded Lean:
40 Minute Running Clock
7 mile bike
3 Rounds
40 AbMat sit ups
40 air squats
remaining time –> max calorie bike

 

SKILLS (Midtown 4:30PM)
Handstand Work & Shoulders

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