GROUP CLASS WORKOUT
Warm Up:
3 Rounds
15 PVC overhead squats
25 band pulls
15 sit ups
Finish with:
15 PVC pass throughs
15 PVC good mornings
1 minute banded overhead distraction
Strength: Squat Snatch (every 1:15)
Strength: 6×3 (drop and reset, moderate weight)
Lean: no strength
MetCon:
Welded:
4 Rounds
500 meter row
8 clean and jerks (135#/95#)
adv.: 165#/115#
*16 minute time cap
Welded Lean:
For Time:
150/120 calorie bike
150 kettlebell swings (44#/26#)
150/120 calorie bike
150 AbMat sit ups
adv.: 70#/44# and V-Ups
*40 minute time cap