GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
18/14 calorie machine
10 single arm kettle bell press with a 60′ overhead walk (each side)
20 hollow rocks
Finish with:
20 scorpions
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength:
Push Press 6×4 rising (every 1:30)

MetCon:
Welded:
21-18-15-12-9-6-3
calorie bike
7-7-7-7-7-7-7
toes to bar

Welded Lean:
3 Rounds
20 alternating dumbbell snatch (50#/35#)
15 burpees
Cash Out:
50/35 calorie ski or row

 

SPEEDFIT (Midtown 12PM)

Warm Up:
glute activation
20 banded good mornings
10 ring rows/strict pull ups
front rack stretch and 10 reps with the bar

Strength:
Front Squats 8×2 increasing weight