GROUP CLASS WORKOUT

Warm Up:
500 meter row or 24/20 calorie bike
3 Rounds
45 sec. plank
10 scap push ups
50′ quadruped crawl
Finish with
100’ single arm kettlebell/dumbbell carry (each arm)

MetCon:
Retest Day: “16.1”
20 minute AMRAP
8 front rack lunges (95#/65#)
8 bar facing burpees
8 front rack lunges
8 chest to bar pull ups
Welded Athlete: overhead walking lunge