GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
15 banded good mornings
10 wall balls
5 inch worms
Finish with:
20 scorpions
15 PVC pass throughs

MetCon:
Welded:
Every 3 minutes for 5 Rounds
10 deadlifts (225#/155#)
20 wall balls (20#/14#, 10’/9′)
adv.: add 30 double unders

Welded Lean:
For Time:
100-80-60-40-20
calorie row
30-30-30-30-30
V-Ups
15-15-15-15-15
kettle bell high pulls (53#/35#)

Cool Down:
4 minute machine
3 minute squat hold