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30 Minute AMRAP and Lean (10/24/19)

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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