GROUP CLASS WORKOUT

Warm Up:
1 minute banded front rack
15 PVC pass throughs
15 PVC good mornings
20 scorpions
2 Rounds Barbell Warm Up:
5 strict press
5 push press
5 push jerk

Strength: Push Jerk (every 1:00)
Strength: 7×2 (choose weight, heavy)
Technique: 7×4 (moderate weight)

MetCon:
Welded & Welded Lean:
3 Rounds
2 minute Max Effort each movement
alternating dumbbell snatches (50#/35#)
1 minute rest
AbMat sit ups
1 minute rest
calorie row or calorie ski
1 minute rest

Cool Down:
2 minute bike/200 meter walk
90 second glute smash