GROUP CLASS WORKOUT

Warm Up:
500 meter row/400 meter ski/0.4 mile bike
2 Rounds
12 walking lunges
12 dual dumbbell/kettlebell strict press
12 dual dumbbell/kettlebell bent over row

Strength: 16 minute “Flow”
16 front foot elevated front rack kettlebell reverse lunges
10 strict/box handstand push ups
30 sec. side plank (each side)
12 archer ring rows

MetCon:
Welded & Welded Lean:
14 minute AMRAP
200 meter run
5 hang power cleans
15 jump squats
5 hang power cleans

Weights:
Round 1: 95#/65#
Round 2: 115#/75#
Round 3: 135#/95#
Round 4: 165#/105#
Round 5: 185#/125#
Round 6: 205#/135#
Round 7: 225#/155#