GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Bent Over KB Rows (each side)
10 SL Sit Ups
3 Rounds
10 PVC PT
15/12 Cal. Machine

MetCon:
Build:
10 Rounds
15 Knee Raises
6 Power Snatches (75#/55#)
18 Minute Time Cap

Welded:
10 Rounds
7 T2B
3 Power Snatches (135#/95#)
18 Minute Time Cap

Warrior:
10 Rounds
9 T2B
3 Power Snatches (175#/115#)
18 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Bent Over KB Rows (each side)
10 SL Sit Ups
3 Rounds
10 PVC PT
15/12 Cal. Machine

MetCon:
4 Rounds
800 Meter Run
40 Air Squats
30 KB Swings (53#/35#)
20 Burpees
38 Minute Time Cap