GROUP CLASS WORKOUT

Warm Up:
400 meter run
20 lunges
1 minute plank
15 PVC pass throughs
15 PVC good mornings
1 minute hip capsule stretch

Strength: Dumbbell Front Rack Lunges
5×12 @ 50#/35#
adv.: 70#/50#

MetCon:
Welded & Welded Lean:
“Angie”
100 pull ups
100 push ups
100 air squats
100 sit ups
*25 minute time cap
Extended Warmup:
2 rounds of “Cindy”

Cool Down:
3 minute bike
2 minute squat hold