GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Goblet Squats (10 sec. pause in bottom of last rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM
Strength: Back Squat
Build/Welded/Warrior: 5×5 (choose weight)
MetCon:
Build:
Partner WOD
2 Rounds
50 Cal. Row
40 Pull Ups or 120 Ring Rows
30 S2OH (95#/65#)
20 Lateral Burpees
20 Minute Time Cap
Welded:
Partner WOD
2 Rounds
50 Cal. Bike
40 C2B Pull Ups
30 S2OH (115#/75#)
20 Lateral Burpees
20 Minute Time Cap
Warrior:
Partner WOD
2 Rounds
50 Cal. Ski
40 C2B Pull Ups
30 S2OH (135#/95#)
20 Lateral Burpees
20 Minute Time Cap
LEAN CLASS WORKOUT
Warm Up:
3 Rounds
10 Goblet Squats (10 sec. pause in bottom of last rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM
MetCon:
5×5 Minute AMRAP
20 AbMat Sit Ups
10 DL (135#/95#)
200 Meter Run
*1:30 Rest in between AMRAPs