5×3 or Cal. Bike + 5 Rounds (11/15/18)

14
Nov

5×3 or Cal. Bike + 5 Rounds (11/15/18)

GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
20 leg swings (each leg)
2 minute plank
100’ single arm dumbbell/kettlebell overhead carry (each side)

MetCon:
Welded Rx:
5×3 Minute AMRAP
10 air squats
10 kettlebell swings (53#/35#)
30 double unders
1 minute rest after each AMRAP

Lean:
For Time:
300/250 calorie bike
5 Rounds
20 alternating dumbbell snatches (40#/25#)
20 V-Ups
40 minute time cap