GROUP CLASS WORKOUT
Warm Up
7 min AMRAP
25′ Bear Crawl
7 Single Arm KB/DB Thrusters (each arm)
20 Banded Face Pulls
Skill: HSPU (10 Minutes)
MetCon:
Build:
14 Minute AMRAP
7 OHS (75#/55#)
7 Lateral Burpees
7 Pull Ups/Ring Rows
*Increase by 1 rep every round.
Welded:
14 Minute AMRAP
7 OHS (105#/70#)
7 Lateral Burpees
7 C2B Pull Ups
*Increase by 1 rep every round.
Warrior:
14 Minute AMRAP
7 OHS (135#/95#)
7 Lateral Burpees
7 C2B Pull Ups
*Increase by 1 rep every round.
LEAN GROUP CLASS WORKOUT
Warm Up
7 min AMRAP
25′ Bear Crawl
7 Single Arm KB/DB Thrusters (each arm)
20 Banded Face Pulls
MetCon:
For Time:
130 Burpees
150 Bent Hollow Rock
180 Lunges
800 Meter Run or 1K Ski
35 Min. Time Cap
OR
10 Rounds
13 Burpees
15 Bent Hollow Rock
18 Lunges
Cash Out: 800 Meter Run or 1K Ski
35 Min. Time Cap