GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
15/12 calorie row
5 strict pull ups
8 tempo ring rows
Strength: Snatch Deadlift (every 1:00)
Welded: 8×2 heavy
Warm Up: 4×3 moderate weight
Lean: no strength
MetCon:
Welded:
12 minute AMRAP
7 snatches (95#/65#)
9 lateral burpees
11 calorie bike
scaled: power cleans
Welded Lean:
35 minute AMRAP:
Kettlebell Complex
10 kettlebell swings (44#/26#)
10 goblet squats
10 kettlebell push press (each side)
*5 burpee penalty if you set the kettlebell down
Then: 5 calorie machine
*Add 5 calories each round