GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
10 calorie machine
10 overhead squats
10 PVC pass throughs

Strength: Overhead or Front Squat (every 1:30)
Strength: 5×3 overhead or front squat (choose weight)

MetCon:
Welded:
4 Rounds
400 meter run
20 kettlebell snatches (53#/35#)
21 minute time cap

Welded Lean:
4 Rounds
1200 meter run
20 knees to elbow
20 alternating dumbbell snatches (40#/25#)
adv.: toes to bar
45 minute time cap