GROUP CLASS WORKOUT Warm Up: 4 Rounds 150 meter row 10 goblet tall kneeling to standing 10 kettlebell row (each side) Accessory Work: 12 minute EMOM 1. 8 front foot elevated dual kettlebell front rack lunges 2. 8-10 tempo ring rows 3. 30 second side plank (each side) MetCon: Welded: 14 minute AMRAP 30 wall...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 1 minute plank 20 banded good mornings 15 goblet squats 10 side plank rotations MetCon: Welded: 5 Rounds 400 meter run 10 dumbell hang squat clean thrusters (50#/35#) 15 toes to bar 2 minute rest *32 minute time cap Welded Lean: 5 Rounds 500 meter row 15 kettlebell...Read More