GROUP CLASS WORKOUT
Warm Up:
1 minute passive bar hang
10 push up
2 Rounds
250 meter row
10 dual kettlebell thrusters
10 dual kettlebell push jerks
Finish with: 10 scap push ups
Strength: Push Press (every 1:15)
5×4 (choose weight)
MetCon:
Welded:
2 Rounds
800 meter run
15 kettle bell swings (70#/53#)
30 push ups
*20 minute time cap
Welded Lean:
4 Rounds
800 meter run
20 kettle bell swings (53#/35#)
20 calorie bike
*40 minute time cap