GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Scap Pull Ups
10 Scap Push Ups
2 Rounds
10 KB High Pulls (each side)
10 Side Plank Rotations (each side)

Strength: Push Jerk (every 1:30)
5×3 (choose weight)

MetCon:
Build:
10-9-8-7-6-5-4-3-2-1
Deadlifts (135#/95#)
Bar Facing Burpees
15 Minute Time Cap

Welded:
10-9-8-7-6-5-4-3-2-1
Deadlifts (185#/135#)
Bar Facing Burpees
15 Minute Time Cap

Warrior:
1-2-3-4-5-6-7-8-9-10
Deadlifts (185#/135#)
Bar Facing Burpees
15 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Scap Pull Ups
10 Scap Push Ups
2 Rounds
10 KB High Pulls (each side)
10 Side Plank Rotations (each side)

MetCon:
For Time:
2 Mile Run or 3500 Meter Row
Then:
4 Rounds
10 DB Step Ups (35#/20#)
10 DB Reverse Lunges (35#/20#)
10 Weighted Sit Ups (35#/20#)
40 Minute Time Cap