GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
2 Rounds:
10 single arm kettlebell press
10 single arm kettlebell high pull
20 meter overhead kettlebell walk

Strength: Push Press (every 1:20)
5×4 (choose weight, same across)

MetCon:
Welded:
buy in: 1 mile bike
4 Rounds
4 clean and jerks (135#/95#)
7 push ups
11 box jumps (24″/20″)
cash out: 1 mile bike
Adv.: HSPU, 165#/115#
* 18 minute time cap

Welded Lean:
4 Rounds
500 meter row
10 toes to bar/15 knee raises
30 double unders
*18 minute time cap

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
2 Rounds:
10 push ups
5 burpees
10 Russian kettlebell swings
20 PVC passs throughs
20 PVC good mornings

MetCon:
“Nate”
20 minute AMRAP
2 muscle ups
4 handstand push ups
8 kettlebell swings (70#/53#)
scaled: 4 chest to bar pull ups/pull ups, box handstand push ups