GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 PVC Front Squats
30 Sec. Plank
15/12 Cal. Machine

Strength: Front Squat (every 2:00)
6×4 @70-75%

MetCon:
Build:
10 Min. AMRAP
20 Wall Balls (20#/14#, 10’/9’)
15 Knee Raises or 3 T2B

Welded:
10 Min. AMRAP
20 Wall Balls (20#/14#, 10’/9’)
10 T2B

Warrior:
10 Min. AMRAP
25 Wall Balls (20#/14#, 10’/9’)
15 T2B

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 PVC Front Squats
30 Sec. Plank
15/12 Cal. Machine

MetCon:
10 Rounds
500 Meter Row
10 Push Ups
15 Air Squats
*400 Meter Run after 5 Rounds
35 Minute Time Cap