GROUP CLASS WORKOUT

Warm Up:
2 minute machine
1 minute goblet squat hold
3 Rounds:
8 groiners
10 push ups
12 lunges
Finish with:
20 leg swings (each leg)
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Front Squat (every 1:25)
Welded: 6×4 75%
Welded Lean: no strength

MetCon:
Welded:
4 Rounds
15 wall balls (20#/14#, 10’/9′)
7 deadlifts (185#/125#)
40 double unders/80 singles
Adv.: 225/155
*11 minute time cap

Welded Lean:
4 Rounds
40/30 calorie row
30 burpees
30 Russian twists (each side, 25#/15# plate)
30 walking lunges
40/30 calorie bike
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Triceps & Forearms