GROUP CLASS WORKOUT
Warm Up:
3 Rounds
15/12 calorie machine
10 PVC front squats
Strength: Front Squats (every 1:45)
5×3 (rising) start at 70%
adv.: work up to a 3 rep max during sets
MetCon:
Welded:
20 minute EMOM
odd: 5 hang cleans (115#/75#) + 30 second plank
even: 10 box jumps (24#/20#)
adv: 165#/115#, box jumps + 4 alt. pistols
Welded Lean:
For Time:
30-27-24-21
med. ball slams (20#/15#)
60-54-48-42
Russian twists (each side)
20-20-20-20
calorie row/ski