GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Push Ups
20 Banded Tricep Extensions
30 sec. Push Up Plank
10 Cossack Squats

Strength: Bench Press (every 2:00)
5×6

MetCon:
Build:
3 Rounds
400 Meter Run
15 Push Ups
10 Heavy DB/KB Presses

15 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 15 minutes.

Welded:
3 Rounds
400 Meter Run
10 HSPU
8 Alt. Pistols

15 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 15 minutes.

Warrior:
3 Rounds
400 Meter Run
15 Strict HSPU
14 Alt. Pistols

15 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 15 minutes.