GROUP CLASS WORKOUT
Warm Up:
2 min row
7 burpees to a target
2 minute bike
7 burpees to a target
20 walking lunges
Strength:
20 minutes
3 strict pull ups
6 single arm dumbbell push press
12 air squats
30 second hollow body hold
MetCon:
Welded & Welded Lean:
For Time:
30/24 calorie bike
20 burpee box jump overs (24″/20″)
10 single arm dumbbell snatch (50#/35#)
*7 minute time cap
Welded Athlete: 30″/24″, 75#/50#