GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Goblet Squats Light
10 Leg Swings (each side)
30 Sec. Plank
200 Meter Run
Strength: Back Squat (every 1:30)
5×3 (3 sec. pause in bottom of last rep)
MetCon:
Build:
2 Rounds
800 Meter Run
20 Burpee Box Jumps
14 Minute Time Cap
Welded:
2 Rounds
800 Meter Run
20 Burpee Box Jumps
14 Minute Time Cap
Warrior:
2 Rounds
800 Meter Run
20 Burpee Box Jumps
14 Minute Time Cap
LEAN GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Goblet Squats Light
10 Leg Swings (each side)
30 Sec. Plank
200 Meter Run
MetCon:
3 Rounds
800 Meter Run
30 Russian KB Swings (53#/35#)
3 Rounds
40/35 Cal. Bike
15 Goblet Squats
35 Minute Time Cap