GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP
10 calorie machine
8 single arm kettle bell press
15 air squats
Finish with:
20 leg swings
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength: Strict Press (every 1:15)
Welded & Welded Lean: 6×3 (choose weight)

MetCon:
Welded:
buy in: 500 meter row
50 AbMat situps
50 air squats
50 kettle bell swings (53#/35#)
50 air squats
50 AbMat situps
cash out: 500 meter row
*18 minute time cap

Welded Lean:
16 minute AMRAP
10 deadlifts (115#/85#)
15 box jumps (24″/20″)
20/15 calorie bike

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
20 air squats
10 pull ups

MetCon:
1000 meter row
3 minute rest
1000 meter row
2 minute rest
500 meter row
1 minute rest
500 meter row