GROUP CLASS WORKOUT
Warm Up:
400 meter run or 500 meter row
2 Rounds:
15 goblet squats
10 pushups
15 PVC pass throughs
Strength: every 1:20
Guided Barbell Warm Up:
2 Rounds:
5 deadlifts
5 hang power cleans
5 front squats
Strength: squat clean 7×2 (rising) start @60%
Technique: power clean + front squat
MetCon:
Welded:
3 Rounds
21 push ups
18 front squats (95#/65#)
15 pull ups
12 front rack lunges (95#/65#)
adv.: 10 handstand push ups, 4 bar/ring muscle ups
*17 minute time cap
Welded Lean:
6 Rounds
1 minute plank
20 burpees
20 dumbbell front rack lunges (30#/20#)
20/15 calorie bike
40 double unders
*40 minute time cap