30-20-10 (11/28/17)

27
Nov

30-20-10 (11/28/17)

GROUP CLASS WORKOUT

Warm Up:
2 Rounds
25 banded good mornings
20 prisoner squats
10 kettle bell push press

Strength: Back Squat (every 1:30)
Welded:  6×4 @75%
Welded Lean: no strength

MetCon:
Welded:
30-20-10
calorie row
single arm dumbbell shoulder to overhead (50#/35#)
Cash Out: 30 alternating dumbbell snatches

Welded Lean:
20 Rounds
10 air squats
10 calorie bike
10 sit ups
*35 minute time cap