20 Cal. Row, 20 Cal. Bike (7/20/18)

GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 scap pull ups
10 scap push ups
2 Rounds
10 single arm kettlebell high pulls (each arm)
10 single arm kettlebell strict press (each arm)
Finish with: 10 burpees

Strength:
4×10 Cuban rotations
4×20 archer ring rows

MetCon:
Welded & Welded Lean:
For Time:
20 calorie row
20 calorie bike
50 push press (75#/55#)
20 calorie row
20 calorie bike
40 hang cleans (75#/55#)
20 calorie row
20 calorie bike
30 toes to bar
20 calorie row
20 calorie bike
20 front rack lunges (75#/55#)
20 calorie row
20 calorie bike
10 burpee pull ups
*28 minute time cap