GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Goblet Squats
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM
Strength: Front Squat (every 1:30)
Build: 5×5
Welded: 5×3 (75-80%)
Warrior: 5×1 (90%)
MetCon:
Build:
14 Minute AMRAP
4 DL (165#/115#)
8 Lateral Burpees
200 Meter Run
8 Single Arm OH Lunges (35#/20#)
200 Meter Run
*Scoring: 1 Round = 22 reps, Run = 1 rep
Welded:
14 Minute AMRAP
4 DL (275#/175#)
8 Lateral Burpees
200 Meter Run
8 Single Arm OH Lunges (50#/40#)
200 Meter Run
*Scoring: 1 Round = 22 reps, Run = 1 rep
Warrior:
14 Minute AMRAP
3 DL (365#/255#)
8 Lateral Burpees
200 Meter Run
8 Single Arm OH Lunges (60#/45#)
200 Meter Run
*Scoring: 1 Round = 21 reps, Run = 1 rep