GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
10 jump squats
2 minute squat hold
Finish with:
20 leg swings
15 PVC pass throughs
15 PVC good mornings

Skill Work: 14 minutes
double unders
handstand push ups
rowing

MetCon:
Welded:
10 minute AMRAP
3 Rounds
15 box jumps (24″/20″)
15/12 calorie bike
50 double unders/100 singles
Remaining Time:
max cleans (135#/95#)
Adv.: 185#/125#

Welded Lean:
10 minute AMRAP
10 Russian kettlebell swings (53#/35#)
10 calorie row or ski

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 Rounds:
10 ring rows
10 stretch lunges
10 pass throughs
10 good mornings

MetCon:
21-15-9
chest to bar pull ups
dumbbell thrusters (40#/25#)
calorie bike