GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal Machine
15 Air Squats

Strength: Strict Press (every 2:00)
7×10 (light)

MetCon:
Build:
For Time:
15 OHS (75#/55#)
400 Meter Run
12 OHS (95#/65#)
400 Meter Run
9 OHS (115#/75#)
400 Meter Run
13 Minute Time Cap

Welded:
For Time:
15 OHS (115#/75#)
400 Meter Run
12 OHS(135#/95#)
400 Meter Run
9 OHS(155#/105#)
400 Meter Run
13 Minute Time Cap

Warrior:
For Time:
15 OHS (135#/95#)
400 Meter Run
12 OHS (165#/115#)
400 Meter Run
9 OHS (195#/125#)
400 Meter Run
13 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal Machine
15 Air Squats

Lean:
2×15 Minute AMRAP
40/35 Cal. Row
30 Alt. DB Snatches (40#/25#)
20 Single Arm Push Press (each side)
10 Single Arm Front Squats (each side)
*2 minute rest after each AMRAP.