GROUP CLASS WORKOUT
Warm Up:
6 minute AMRAP
8 calorie machine
8 alternating dumbbell snatches or 4 burpees
Then:
pistol and dumbbell technique and practice (5 minutes)
MetCon:
Welded:
30-20-10
alternating pistols
alternating dumbbell snatches (60#/40#)
scaled: pistols to a box or with TRX band
Welded Lean:
For Time:
100 calorie row
50 burpees
70 calorie row
30 burpees
50 calorie row
10 burpees