GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 second dead hang 5 scap pull ups 30 second plank 20/15 calorie machine MetCon: Welded Rx: 35 Minute AMRAP 4 ring/bar muscle ups 14 toes to bar 2 Rounds 40 air squats 15 handstand push ups 10 burpee Devil’s presses (50#/35#) Lean: 35 Minute AMRAP 100 meter row 1 Minute Rest 200 meter row 1 Minute Rest 300 meter row, 400 meter row, 500 meter row 2 Minute Rest after 500 Meter Row In remaining time: AMRAP: 20 air squats 15 kettlebell swings 400 meter run/500 meter row
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