GROUP CLASS WORKOUT
Warm Up:
4 Rounds
5 Cossack squats (each side)
10 ring rows
10 leg swings (each side)
5 burpee broad jumps
Strength: Sumo Deadlift (every 2:00)
8×3 (Moderate Weight)
Skill: 4-8 Strict handstand push ups/25’ handstand walk/5 dumbbell press
MetCon:
Welded Rx:
For Time:
30 front rack lunges (135#/95#)
30 lateral burpees
10 Minute Time Cap
Lean:
For Time:
Buy In: 1 mile run or 120/100 calorie bike
3 Rounds
40 wall balls (14#/10#, 10’/9’)
40 V-Ups
Cash Out: 1 mile run or 120/100 calorie bike
38 Minute Time Cap