GROUP CLASS WORKOUT

Warm Up:
3 Rounds
250m row
15 Sec. Static Single Leg Glute Bridge (each leg)
10 Glute Bridges (both legs)
Finish w/: 30 Hollow Rocks

Strength: Deadlift (every 2:00)
Build: 3×4 + 10 Push Ups
Weld: 3×4 + 15 Push Ups
War: 3×4 + 20 Push Ups

MetCon:
Build:
14 Minute EMOM
1. 16 Toes to Target or Tuck Ups
2. 10 Alt. DB Snatches (35#/20#)

Welded:
14 Minute EMOM
1. 8 T2B
2. 10 Alt. DB Snatches (50#/35#)

Warrior:
14 Minute EMOM
12 TTB
8 Alt. DB Snatches (75#/50#)

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
250m row
15 Sec. Static Single Leg Glute Bridge (each leg)
10 Glute Bridges (both legs)
Finish w/: 30 Hollow Rocks

MetCon:
For Time:
3K Row
20 Strict Press (75#/55#)
2 Minute Rest
2K Row
30 Push Press (75#/55#)
2 Minute Rest
1K Row
40 Push Jerk (75#/55#)
35 Minute Time Cap