GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
200 meter jog
14 walking lunges
5 pull ups/10 ring rows
10 PVC overhead squats
Finish with:
15 PVC pass throughs
15 PVC good mornings
20 scorpions

MetCon:
Welded:
Buy In: 40/30 calorie bike
3 Rounds
15 overhead squats (95#/65#)
15 pull ups
Cash Out: 40/30 calorie bike
adv.: 135#/95# and chest to bar pull ups

Welded Lean:
10 Rounds
10 push press (75#/55#)
15 double unders