GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
20 banded good mornings
12/9 calorie machine
10 lateral lunges
Welded:
2 minute PVC front rack stretch
Strength: Front Squat (every 1:15)
Welded: 6×4 @75%
Welded Lean: no strength
MetCon:
Welded:
15 minute EMOM
1. 10-14 calorie bike
2. 8-12 alternating pistols
3. 8-16 push ups
Adv.: hand stand push ups
Welded Lean:
For Time:
5K row
*every 2 minutes complete 12 wall balls (20#/14#)
35 minute time cap