GROUP CLASS WORKOUT
Warm Up:
90 Second Pigeon Stretch (each leg)
4 Rounds
5 goblet squats
5 inch worms
10 walking lunges
5 burpees
Strength: Front Squat (every 1:30)
5×4 (choose weight)
MetCon:
Welded Rx:
3 Rounds
25/20 Cal. Bike
10 Hang Power Cleans (115#/75#)
2 minute rest
3 Rounds
25 wall balls (20#/14#, 10’/9’)
10 hang power cleans (115#/75#)
*14 minute time cap
Lean:
5 Rounds
1K row
100 double unders
*35 minute time cap