GROUP CLASS WORKOUT
Warm Up:
4 Rounds:
15 banded good mornings
5 strict pullups/10 ringrows
Strength: Sumo Deadlift (every 1:30)
warm up: 2×8 light weight, 2×4 moderate weight , 1×2 starting weight
strength: 6×4 choose weight
MetCon:
Welded:
4 Rounds Every 5 Minutes
8 power cleans (115#/75#)
15 box jumps (24″/20″)
20/15 calorie row
adv.: 165#/115#
Welded Lean:
35 Minute AMRAP
10 calorie bike
15 kettlebell swings (35#/26#)
20 air squats
*add 5 calories to bike each round
adv.: 70#/53#