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GROUP CLASS WORKOUT

Heat Up:
three Rounds
10 Bent Over KB Rows (either side)
10 SL Sit Ups
three Rounds
10 PVC PT
15/12 Cal. Machine

MetCon:
Construct:
10 Rounds
15 Knee Raises
6 Energy Snatches (75#/55#)
18 Minute Time Cap

Welded:
10 Rounds
7 T2B
three Energy Snatches (135#/95#)
18 Minute Time Cap

Warrior:
10 Rounds
9 T2B
three Energy Snatches (175#/115#)
18 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Heat Up:
three Rounds
10 Bent Over KB Rows (either side)
10 SL Sit Ups
three Rounds
10 PVC PT
15/12 Cal. Machine

MetCon:
four Rounds
800 Meter Run
40 Air Squats
30 KB Swings (53#/35#)
20 Burpees
38 Minute Time Cap

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