GROUP CLASS WORKOUT

Warm Up:
2 minute banded front rack (each side)
2 Rounds:
15 Russian kettlebell swings
10 goblet squats
25 band pulls
Finish with:
10 groiners
20 scorpions
15 PVC pass throughs

Strength: Front Squat (14 minutes)
Strength:  find 1 rep max
Technique: 5×5 (moderate weight)
Welded Lean: no strength

MetCon:
Welded:
3 Rounds
20/16 calorie row
15 deadlifts (155#/105#)
10 lateral burpees
Scaled: 115#/75#

Welded Lean:
20 Rounds
3 deadlifts (155#/105#)
6 push ups
9 air squats
12 AbMat sit ups
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Banded Deadlifts & Squats