GROUP CLASS WORKOUT
Warm Up:
2 minute machine
3 rounds:
15 banded good mornings
10 leg swings (each direction)
7 push ups
Skills:
Rowing & Double Unders
MetCon:
Welded:
40 pull ups/70 ring rows
40 shoulder to overhead (75#/55#)
40 calorie row
*every minute complete 3 burpees
Welded Lean:
5 miles bike
150 air squats
4 mile bike
150 double unders
3 mile bike
75 AbMat sit ups
2 miles bike
75 Russian kettlebell swings (35#/26#)
1 mile bike
SKILLS CLASS (Midtown 4:30PM)
Legsssss