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2012 Regional Workout (9/13/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 Russian KB Swings
10 Leg Swings
3 Rounds
200 Meter Jog,
5 KB Cossack Squats (each side)

MetCon:
Build:
For Time:
150/130 Cal. Bike
100 Air Squats
40 HPC (95#/65#)
17 Minute Time Cap

Welded:
For Time:
2K Row
50 Alt. Pistols or 150 Air Squats
30 HPC (165#/115#)
17 Minute Time Cap

2012 Regional Workout
For Time:
2K Row
50 Alt. Pistols
30 HPC (225#/155#)
17 Minute Time Cap