GROUP CLASS WORKOUT
Warm Up:
2 Rounds
20 Prison Squats
20 Plank Shoulder Taps
20 Sec. Side Plank Hold (each side)
MetCon:
Build:
30 Minute AMRAP
40 Cal. Bike
2 Rounds
20 Push Ups
30 Air Squats
Welded/Warrior:
30 Minute AMRAP
50 Cal. Row
2 Rounds
20 Push Ups
30 Air Squats
LEAN CLASS WORKOUT
Warm Up:
2 Rounds
20 Prison Squats
20 Plank Shoulder Taps
20 Sec. Side Plank Hold (each side)
MetCon:
South:
30 Minute AMRAP
50 Cal. Row or Bike
2 Rounds
20 Push Ups
30 Air Squats
Midtown:
2 Sets
3 Rounds
40/35 Cal. Row
30 KBS (53#/35#)
20 Single Arm KB Thrusters (53#/35#)
3 Minute Rest
3 Rounds
40/35 Cal. bike
30 KB DL (53#/35#)
20 Overhead Plate Lunges (45#/25#)
3 Minute Rest
40 Minute Time Cap