GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 No Push Up Burpees
15 Bent Hollow Rocks
20 Plank Shoulder Taps
Accessory Work: 4 Rounds
Build: 15 Hammer Curls + 4×8-12 Ring Row (Lat Focus)
Welded: 15 Hammer Curls + 4×8-10 Strict Pull Ups
Warrior: 15 Hammer Curls + 6-8 Strict C2B Pull Ups
MetCon:
Build:
2 Rounds
400m Run
15 Power Cleans (95#/65#)
25 Box Jumps/Step Ups
15 Push Press (95#/65#)
15 Minute Time Cap
Welded:
2 Rounds
400m Run
8 Squat Cleans (165#/115#)
25 Box Jumps (24”/20”)
8 Push Jerk (165#/115#)
15 Minute Time Cap
Warrior:
2 Rounds
400m Run
8 Squat Cleans (205#/135#)
25 Box Jumps (24”/20”)
8 Push Jerks (205#/135#)
15 Minute Time Cap