GROUP CLASS WORKOUT
Warm Up:
2 Rounds:
15/12 calorie machine
10 push ups
2 minute PVC front tack stretch
2 Rounds:
5 wide stanch inch worms
10 Russian kettlebell swings (heavy)
Strength: Power Clean (every 1:15)
8×2 (rising)
MetCon:
Welded:
15-12-9
thrusters (115#/75#)
pull ups
12-9-6
thrusters (95#/65#)
pull ups
adv.: 135#/95#, 115#/75#
*15 minute time cap
Welded Lean:
For Time:
1 mile run
30 lunges (each leg)
30 deadlifts (135#/95#)
2K row
20 lunges (each leg)
20 deadlifts (135#/95#)
1 mile run
10 lunges (each leg)
10 deadlifts (135#/95#)
*40 minute time cap