GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 calorie machine
12 kettlebell high pulls (each arm)
14 sit ups
Finish with:
20 scorpions
15 PVC pass throughs
15 PVC good mornings
Clean PVC Progression
2 Rounds:
5 deadlifts
5 hang power cleans

Strength: Power Clean + Hang Power Clean (every 1:15)
Welded: 8×1 set
Welded Lean: no strength

MetCon:
Welded:
9 minute AMRAP
8 deadlifts (135#/95#)
7 box jumps (24″/20″)

Welded Lean:
12 Rounds
20/15 calorie row
16 kettlebell swings (35#/26#)
12 lunges
Adv: front rack kettlebell lunges
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Back & Bis