GROUP CLASS WORKOUT

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

Strength: Back Squat (every 2:00)
4×3 (choose weight)

MetCon:
Build:
7 Rounds
7 Pull Ups or 14 Ring Rows
7 PC & PP (75#/55#)
12 Minute Time Cap

Welded:
7 Rounds
7 C2B Pull Ups
3 Clean & Jerks (165#/115#)
12 Minute Time Cap

Warrior:
7 Rounds
3 Burpee RMU
3 Clean & Jerks (205#/135#)
12 Minute Time Cap

LEAN CLASS WORKOUT

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

MetCon:
South Lean:
3 Rounds
30 Burpees
40 Goblet Squats
80 AbMat Sit Ups
100 Mountain Climbers (each side)
36 Minute Time Cap

Midtown Lean:
3×4 Minute AMRAP
12/10 cal row
8 burpees
6 DB Hang Clean and Jerk 50/35 each arm
THEN:
3×4 Minute AMRAP
12 Jump Switch Lunge
10 V-Ups
8 Push-Up to Shoulder Taps
*1 minute rest between AMRAPs.