GROUP CLASS WORKOUT
Warm Up:
3 Rounds
14 single arm kettlebell bent over rows (each arm)
14 single arm kettlebell press (each arm)
24/20 calorie machine
Strength: (every 1:30)
5x 2 strict press + 4 push press
5×8 dumbbell row (each arm)
MetCon:
Welded Rx & Lean:
2 Rounds
100 double unders
20 power snatches (75#/55#)
7 minute time cap
Then:
2 Rounds
30 hang power cleans (75#/55#)
30 push ups
14 minute time cap
Welded Athlete: (95#/65#) and 20 plyo clapping push ups