GROUP CLASS WORKOUT

Warm Up:
4 Rounds
15 second dead hang
5 scap pull ups
30 second plank
20/15 calorie machine

MetCon:
Welded Rx:
35 Minute AMRAP
4 ring/bar muscle ups
14 toes to bar
2 Rounds
40 air squats
15 handstand push ups
10 burpee Devil’s presses (50#/35#)

Lean:
35 Minute AMRAP
100 meter row
1 Minute Rest
200 meter row
1 Minute Rest
300 meter row, 400 meter row, 500 meter row
2 Minute Rest after 500 Meter Row
In remaining time:
AMRAP:
20 air squats
15 kettlebell swings
400 meter run/500 meter row