GROUP CLASS WORKOUT
Warm Up:
4 Rounds
10 single arm dumbbell push press
10 calorie row
10 banded tricep extensions
Strength: Bench Press (every 1:45)
8×5 (choose weight)
MetCon:
Welded & Welded Lean:
Buy In: 400 meter run or 500 meter row
18-15-12-9
thruster (95#/65#)
lateral burpees
Cash Out: 400 meter run or 500 meter row
*20 minute time cap