GROUP CLASS WORKOUT
Warm Up:
7 minute AMRAP:
10 calorie machine
10 jump squats
20 hollow rocks
Finish with:
60 second pigeon
20 leg swings
20 scorpions
Strength: Back Squat (every 1:30)
Welded: 4×6 @65-70%
Welded Lean: no strength
MetCon:
Welded:
Every 2 Minutes for 7 Rounds
8 box jumps (24″/20″)
12 push ups
8 hang power cleans (95#/65#)
*Last round max hang power cleans/snatches
Adv.: hang power snatches
Welded Lean:
35 minute AMRAP
40/35 calorie machine
30 AbMat sit ups
20 kettle bell swings (35#/26#)
SKILLS (Midtown 4:30PM)
Shoulders