Lurong Workout #2: "Karen Meets Annie"

GROUP CLASS WORKOUT

Warm Up:
3 minute machine
50 double unders/singles
2 Rounds:
15 airsquats
10 lunges
5 strict pull ups/10 ring rows

Accessory Work: 10 minutes
4 x 10 seated dumbbell strict press (heavy)
100 banded tricep extensions

MetCon:
Welded:
Lurong Workout #2: Karen Meets Annie
50-40-30-20-10
wall balls (20#/14#, 10’/9′)
double unders
wall sit ups
*17 minute time cap

Welded Lean:
27-15-21-9
calorie ski or row
deadlift (95#/65#)
9-9-9-9
overhead squat/front squats (95#/65#)
*17 minute time cap