GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP:
12/10 calorie machine
10 single arm KB press + 60’ walk
Finish with:
20 arm circles
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings

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

MetCon:
Welded:
3 Rounds
25 wall balls (20#/14#)
15 pull ups
5 shoulder to overhead (135#/95#)
Adv.: chest to bar and 165#/115#
*10 minute time cap

Welded Lean:
3 Rounds
10 deadlifts (155#/105#)
15 box jumps (24#/20#)
20/16 calorie bike
Cash Out: 50 V-Ups
Scaled: 115#/85#

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
2 Rounds:
10 push ups
5 burpees
10 Russian kettle bell swings
20 PVC pass throughs
20 PVC good mornings
Finish with:
1 muscle up/4 pull ups
4 handstand push ups/4 hand release push ups

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, handstand push ups off a box