GROUP CLASS WORKOUT
Warm Up:
3 Rounds
15 calorie machine
10 PVC pass throughs
15 Russian kettlebell swings
5 Cossack squats (each side)
MetCon:
Welded Rx:
Retest: “Ronin”
3 Rounds
100 double unders
10 power snatches (115#/75#)
10 overhead squats
9 Minute Time Cap
5 Minutes to find:
1rep max squat clean
Lean:
35 Minute AMRAP
40 burpees
80 V-Ups
120 bear hug lunges