GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Sec. Squat Hold
10 PVC PT
3 Rounds
20 Sec. Standing Calf Stretch (each side)
12 Walking Lunges

MetCon:
Build:
For Time:
15-15-15
Double Unders
or
75-75-75
Singles
12-9-6
OHS or Front Squats (95#/65#)
Finish with:
800 Meter Run
4 Minute Rest
15-15-15
Double Unders
or
75-75-75
Singles
9-12-15
OHS or Front Squats
Finish with:
800 Meter Run
23 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 23 minutes.

Welded:
For Time:
50-50-50
Double Unders
12-9-6
OHS (115#/75#)
Finish with:
800 Meter Run
4 Minute Rest
50-50-50
Double Unders
6-9-12
OHS
Finish with:
800 Meter Run
23 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 23 minutes.

Warrior:
For Time:
75-75-75
Double Unders
12-9-6
OHS (165#/115#)
Finish with:
800 Meter Run
4 Minute Rest
75-75-75
Double Unders
6-9-12
OHS
Finish with:
800 Meter Run
23 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 23 minutes.