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