Row, Bike & Hang Power Cleans (12/29/17)

28
Dec

Row, Bike & Hang Power Cleans (12/29/17)

GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
3 Rounds
10 dumbbell strict press
12 kettlebell high pulls
14 air squats

Accessory Work:
seated barbell press (w/1 minute rest)
4x max reps (25 max)
bent over barbell rows (w/1 minute rest)
4×15 (light)

MetCon:
Welded & Welded Lean:
30-30-30-30
row and bike (alternate each round)
15-15-15-15
hang power cleans (95#/65#)
adv.: 10 alternating pistols after each round