GROUP CLASS WORKOUT

Warm Up:
90 second pigeon stretch (each side)
1 minute goblet squat hold
2 Rounds:
10 kettle bell swings
10 goblet squats
25 band pulls
10 PVC pass throughs

Strength: Front Squat (every 1:30)
Strength: 5×3 @ 80%
Technique: 5×6 @ a moderate weight

MetCon:
Welded:
3 Rounds
10 toes to bar
10 thrusters (95#/65#)
2 minute rest
2 Rounds
8 toes to bar
8 thrusters (95#/65#)

Welded Lean:
80-70-60-50-40
double unders/singles
20/15 
calorie bike after each set of double under/singles

 

SPEEDFIT (Midtown 6AM)

Warm Up:
3 rounds:
10 arm circles
10 kettle bell press (each arm)
10 kettle bell high pulls (each arm
Crossover Symmetry 

Strength: Push Press
5×5