GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Front Rack Split Squats (each side)
20 Glute Bridges
15 SA KB Bent Over Rows (each arm)
10 SA KB Presses (each arm)
Finish w/: 10 Tempo Air Squats (55X0)

Strength: Back Squat (every 2:00)
Build: 5×5
Weld/War: 5×2 @80%
Finish w/: 100 banded GM

MetCon:
Build:
12 Minute AMRAP
16 Banded Pull Ups
14 HPS (75#/55#)
24 Cal. Row

Welded:
12 Minute AMRAP
6 Ring Muscle Ups
18 HPS (95#/65#)
32 Cal. Bike

Warrior:
12 Minute AMRAP
16 Ring Muscle Ups
24 HPS (95#/65#)
32 Cal. Bike

LEAN CLASS WORKOUT

Warm Up:
2 Rounds
10 SA KB Front Rack Split Squats (each side)
20 Glute Bridges
15 SA KB Bent Over Rows (each arm)
10 SA KB Presses (each arm)
Finish w/: 10 Tempo Air Squats (55X0)

MetCon:
South:
35 Minute AMRAP
50/40 Cal. Ski
50 Burpees
100 Air Squats
100 AbMat Sit Ups

Midtown:
4 Sets
3 Rounds
3 Minute AMRAP
10 Med. Ball Cleans
10 Med. Ball Sit ups
1 Minute Rest
3 Minute AMRAP
10 Cal. Row
10 Push Ups
1 Minute Rest
3 Minute AMRAP
Devils Press (35#/20#)
1 Minute Rest