GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Push Ups
10 Archer Rows
20/15 Calorie Machine
Accessory Work (15 minutes)
5 Rounds
8 Single Arm Tempo Dumbbell/Kettlebell Press (20X2)
20 Banded Good Morning/5 Weighted Good Morning
1 Minute Weighted Plank
MetCon:
Welded Rx:
2 Rounds
20 Thrusters (115#/75#)
20 Bar Facing Burpees
8 Minute Time Cap
Lean:
NOT For Time:
3K Row
1 Minute Rest
50 Tempo Air Squats (20X0)
1 Minute Rest
2K Row
50 Air Squats (20X0)
1 Minute Rest
1K Row
1 Minute Rest
50 Air Squats (20X0)
40 Minute Time Cap