GROUP CLASS WORKOUT
Warm Up:
Welded Rx:
2 Rounds
10 burpees
35 banded good mornings
10 goblet squats (20 sec. hold, last rep)
WA BB Warm Up
Lean:
4 Rounds
15 calorie machine
5 jump squats
Strength: Clean & Push Jerk (every 1:30)
5×2 @80% of max squat clean
Intro: 6×3 clean and push press
MetCon:
Welded Rx:
2 Rounds
2 minute max pull ups
30 second rest
2 minute max handstand push ups or push ups
30 second rest
2 minute max hang cleans (135#/95#)
30 second rest
2 minute max shoulder to overhead (135#/95#)
2 min. rest
Lean:
6 Rounds
20 Sit Ups
20 Lunges
1 Min. Rest After Each Round
*2 Min. After 6th Round
Then:
10 Rounds
500 Meter Row
1 min. rest after each row
*40 Minute Time Cap
(Featured Image: Jeramie Lu Photography)