GROUP CLASS WORKOUT

Warm Up:
2 minute machine
3 Rounds:
10 Supermans
10 laying PVC pass throughs
10 groiners
Finish with:
15 PVC overhead squats
15 PVC good mornings

Strength: (every 1:30)
Strength: 6×3 overhead squats (rising)
Technique: 6×3 front squats (rising)
Welded Lean: no strength

MetCon:
Welded:
10 minute AMRAP
9 thrusters (95#/65#)
8 pull ups
7 burpees

Welded Lean:
40 minute AMRAP
15 deadlifts (135#/95#)
45/35 calorie bike
135 double unders

 

SKILLS (Midtown 4:30PM)
Arms

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
2 minute machine
2 Rounds:
1 minute goblet squat hold
15 PVC pass throughs
12 PVC good mornings
2 minute T-Spine mobility
20 wall squats

Skill of the Month: Overhead Squats
10 minute movement breakdown

MetCon:
20 minute AMRAP
8 overhead squats (55#)
16 calorie machine
25 deadlifts (55#)
32 double unders