GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20/15 Cal. Machine
20 PVC PT
20 OHS

MetCon:
Build:
5 Rounds
500 Meter Row
12 OHS (75#/55#) or Front Squats (95#/65#)
12 Lateral Burpees
8 Banded Pull Ups or 16 Ring Rows
30 Minute Time Cap

Welded:
5 Rounds
500 Meter Row
12 OHS (115#/75#)
12 Lateral Burpees
12 Pull Ups
30 Minute Time Cap

Warrior:
5 Rounds
500 Meter Row
12 OHS (135#/95#)
12 Lateral Burpees
12 C2B Pull Ups
30 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20/15 Cal. Machine
20 PVC PT
20 OHS

MetCon:
7 Rounds (Every 5 Minutes)
40 Air Squats
25 KB Swings (44#/26#)
15/12 Cal. Bike