Grow Booty, Grow! (9/26/17)

25
Sep

Grow Booty, Grow! (9/26/17)

GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
5 inch worms
10 step ups
15 Russian kettle bell swings

Strength: Back Squat (every 2:00)
Strength:  4×6 rising, start @ 65%

MetCon:
Welded:
15 minute AMRAP
10 box jumps (24″/20″)
10 calorie bike
10 shoulder to overhead (95#/65#)
adv.: 155#/105#
Extended Warm Up:
2 Rounds
5 box jumps
5 calorie bike
5 shoulder to overhead

Welded Lean:
2 Rounds
100 air squats
100 sit ups
100 dumbbell push press (20#/10#)
Cash Out: 100 burpees
adv.: 35#/20#
*40 minute time cap
Extended Warm Up:
15 air squats
15 sit ups
15 dumbbell push press