GROUP CLASS WORKOUT

Warm Up:
3 Rounds
8 Single Leg KB RDL (each side)
10 BB Front Squats
12 Cal. Machine

MetCon:
Build:
0:00-8:00 Minutes
AMRAP
15 DU or 70 Singles
8 DB OH Lunges (30#/20#, in place)
12/9 Cal. Row
8:00-13:00 Minutes
Find 4RM Deadlift
13:00-19:00 Minutes
For Time:
30 DU or 200 Singles
14 DB OH Lunges
30/24 Cal. Row
*There will be 3 different scores, one for each workout.

Welded:
0:00-8:00 Minutes
AMRAP
50 Double Unders
8 DB OH Lunges (50#/35#, in place)
12/9 Cal. Bike
8:00-13:00 Minutes
Find 1RM Squat Clean
13:00-19:00 Minutes
For Time:
150 Double Unders
14 DB OH Lunges
30/24 Cal. Bike
*There will be 3 different scores, one for each workout.

Warrior:
0:00-8:00 Minutes
AMRAP
70 Double Unders
8 DB OH Lunges (75#/50#, in place)
12/9 Cal. Bike
8:00-13:00 Minutes
Find 1RM Squat Clean
13:00-19:00 Minutes
For Time:
200 Double Unders
14 DB OH Lunges
30/24 Cal. Bike
*There will be 3 different scores, one for each workout.