GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
2 rounds:
4 inchworms
20 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength:
Welded: front squat 5×3 (rising, every 1:25)
Welded Lean: no strength

MetCon:
Welded:
For Time:
40/34 calorie row
30 kettle bell swings (53#/35#)
20 calorie row
20 kettle bell swings
10 calorie row
Extra Gains: 2 Rounds
40 AbMat sit ups
1 minute side plank (each side)
1 minute front leaning rest

Welded Lean:
8 Rounds
500 meter row/ski/1 mile bike
15 air squats
Extra Gains: 2 Rounds
40 AbMat situps
1 minute side plank (each side)
1 minute front leaning rest

 

SKILLS (Midtown 4:30PM)
Aerobic Training

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
Hungry Hungry Hippos
1 minute banded front rack
1 minute goblet squat hold
glute activation

Skill of the Month: Front Squats
6×3 front squats w/band @65% (every 1:30)

MetCon:
10 Rounds
15 calorie row
30 second rest