GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 KB High Pulls (each side)
10 Single Arm Bent Over KB Rows (each side)
3 Rounds
10 Cal. Sprint on a machine
5 Burpees
MetCon:
Build:
For Time:
30 Pull Ups or 60 Ring Rows
20 Lateral Burpees
10 Power Cleans (95#/65#)
8 Power Cleans (115#/75#)
6 Power Cleans (135#/95#)
10 Minute Time Cap
Welded:
For Time:
50 Pull Ups
20 Lateral Burpees
5 Squat Cleans (165#/115#)
4 Squat Cleans (185#/125#)
3 Squat Cleans (205#/135#)
10 Minute Time Cap
Warrior:
For Time:
50 Chest to Bar
20 Lateral Burpees
5 Squat Cleans (225#/155#)
4 Squat Cleans (245#/165#)
3 Squat Cleans (265#/175#)
10 Minute Time Cap