Energy Clear (11/5/18)

GROUP CLASS WORKOUT

Heat Up:
three Rounds
10 deficit single leg kettlebell Romanian deadlift
10 archer ring rows
End with:
Welded Athlete Barbell Heat Up

Energy: Energy Clear (each 2:00)
three×5 (drop and reset, select weight)

MetCon:
Welded Rx:
For Time:
5 Rounds of “Cindy”
5 pull ups
5 push ups
15 air squats
Then:
5 Rounds
5 squat cleans (165#/115#)
15 calorie bike
17 Minute Time Cap

Lean:
For Time:
5 Rounds of “Cindy”
5 pull ups
5 push ups
15 air squats
Then:
5 Rounds
7 deadlifts (155#/105#)
15 calorie row
17 Minute Time Cap

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