GROUP CLASS WORKOUT
Warm Up:
3 Rounds
6 push ups (3111)
15 sec. side plank (each side)
12/10 calorie machine
Finish with: 15 single arm kettlebell swings (each arm)
Strength: Bench Press
6×4 (pick one weight for all 6 sets)
MetCon:
Welded:
5 Rounds
7 single arm kettlebell snatches (left arm, 53#/35#)
14 calorie row
7 single arm kettlebell snatches (right arm, 53#/35#)
14 alt. pistols OR 14 goblet squats (53#/35#)
Welded Athlete: weighted pistols (53#/35#)
Welded Lean:
60-50-40-30-20-10
calorie bike
walking lunges
*15 burpees box jump overs (24”/20”) after each set of lunges