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GROUP CLASS WORKOUT

Heat Up:
four Rounds
15 Sec. FLR
5 Push Ups (three Sec. Down)
Coaches Selection

MetCon:
Construct:
15 Minute AMRAP
30 Push Ups
20 Alt. DB Snatches (40#/25#)
25/20 Cal Bike

Welded:
15 Minute AMRAP
15 HSPU
20 Alt. DB Snatches (50#/35#)
500 Meter Row

Warrior:
15 Minute AMRAP
20 Strict HSPU
20 Alt. DB Snatches (75#/50#)
500 Meter Row

LEAN GROUP CLASS WORKOUT

Heat Up:
four Rounds
15 Sec. FLR
5 Push Ups (three Sec. Down)
Coaches Selection

MetCon:
5x 5 Minute AMRAP
7 Entrance Squats (95#/65#)
7 Lateral Burpees
200 Meter Run
Relaxation 1 minute after every AMRAP

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