GROUP CLASS WORKOUT
Warm Up:
4 Rounds
10 ring rows
30 second front leaning rest
2 Rounds
5 goblet squats
10 leg swings (each side)
Accessory: Superset (every 1:15)
5×5-8 Wide Grip Strict Pull Up
5×10 DB Bench Press
MetCon:
Welded Rx:
21 Minute EMOM
1. 10 thrusters (95#/65#)
2. 7 single arm kettlebell hang snatches (each side)
3. 40 double unders/60 singles
Lean:
4 Rounds
2 minute plank
50 push ups
60 walking lunges (total)
70 caloprie machine
40 Minute Time Cap
If doing the Open:
“Heartbreak Ridge”
40 Rounds
30 sec. work/30 sec. rest bike