GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
30 band pulls
5 inchworms
25 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength: Front Squat (every 1:20)
Welded: 5×2 @80%
Welded Lean: no strength

MetCon:
Welded:
9 minute AMRAP
10 hang cleans (135#/95#)
15 air squats
20 calorie row

Welded Lean:
35 minute AMRAP
30/24 calorie bike
15 burpees
15 kettle bell swings (35#/26#)

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
KB tap game
1 minute banded Samson stretch
1 minute goblet squat

Skill of the Month: Front Squat
Box Squats 5×5 (every 1:15)

MetCon:
6 Rounds
15 cal bike
25 sit ups