GROUP CLASS WORKOUT

Warm Up:
1 minute machine
1 minute banded overhead distraction
1 minute forward leaning rest
15 PVC pass throughs
2 Rounds:
10 kettle bell presses
60’ overhead kettle bell walk
10 air squats

Strength: Push Press (every 1:25)
6×4 choose weight (across)

MetCon:
Welded:
10 minute AMRAP
7 pull ups
14 wall balls (20#/14#)
21 double unders
adv.: 7 chest to bar pull ups
scaled: 42 single unders

Welded Lean:
10 minute AMRAP
12 alternating dumbbell snatches (50#/35#)
8 burpees

 

SPEEDFIT (Midtown 12PM)

MetCon:
100 double under
50 wall balls (20#/14#)
40 calorie row
20 cleans (135#/95#)
10 bar muscle ups/20 pull ups