GROUP CLASS WORKOUT
Warm Up:
5 Rounds:
40 seconds work/20 seconds rest machine
2 Rounds:
15 air squats
12 kettlebell high pulls
9 push ups
MetCon:
Welded:
2K row
50 air squats
30 hang cleans (155#/105#)
adv.: pistols + 185#/125#
*17 minute time cap
Welded Lean:
2 Rounds
4 mile bike
50 med. ball bear hug squats (20#/15#)
30 push ups
*40 minute time cap