GROUP CLASS WORKOUT

Warm Up:
1 Min. Passive Bar Hang
10 Tempo Push Ups (3 sec. down)
Partner Warm Up:
2 Rounds
250 Meter Row
10 Dual KB Thrusters
10 Dual KB Push Jerks
Finish with: 10 Scap Pull Ups

Strength: Strict Press (every 1:30)
Build: 5×8
Weld/War: 5×3 (Heavy)
Finish w/: 100 Banded Tricep Extensions

MetCon:
Build:
14 Minute EMOM
1. 8 Pull Ups or 16 Ring Rows
2. 8 Box Jump Overs

Welded:
14 Minute EMOM
1. 8 C2B Pull Ups
2. 10 Box Jump Overs

Warrior:
14 Minute EMOM
1. 10 C2B Pull Ups
2. 14 Box Jump Overs

GROUP CLASS WORKOUT

Warm Up:
1 Min. Passive Bar Hang
10 Tempo Push Ups (3 sec. down)
Partner Warm Up:
2 Rounds
250 Meter Row
10 Dual KB Thrusters
10 Dual KB Push Jerks
Finish with: 10 Scap Pull Ups

MetCon:
South:
For Time:
4K Row
100 Weighted Lunges
5 Minute Plank (Accumulated)
35 Minute Time Cap

Midtown:
10 Minute AMRAP
20 Wallballs 20/14
10 Alt. DB snatches 50/35
3 Minute Rest
10 Minute AMRAP
10 DB Facing Burpees
10 DB Lunges (each leg)
3 Minute Rest
10 Minute AMRAP
50/40 Cal. Row
40/30 Cal. Ski