GROUP CLASS WORKOUT

Warm Up:
400 meter jog
3 Rounds:
5 burpees
10 air squats
Finish with:
2 minute banded hip distraction

MetCon:
Welded:
3 Rounds
75 double unders
40 wall balls (20#/14#)
scaled: 100 singles
Extended Warm Up:
3 Rounds:
10 wall balls
20 double unders

Welded Lean:
Choose one:
300/250 calorie bike
or
5K row
or
5K ski

Cool Down:
2 minute couch stretch