GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
4 Rounds:
5 scap pull ups (2 second pause at the top)
10 PVC overhead squat
10 calorie sprint
Extended Warm Up:
8 overhead squats
8 chest to bar

MetCon:
Welded:
2 Rounds
10 overhead squats (95#/65#)
10 chest to bar pull ups
2 Rounds
12 overhead squats
12 chest to bar pull ups
2 Rounds
14 overhead squats
14 chest to bar pull ups
2 Rounds
16 overhead squats
16 chest to bar pull ups
scaled: front squats, pull ups/ring rows
*15 minute time cap

Welded Lean:
6 Rounds
10 calorie bike
10 dumbbell power cleans (40#/25#)
10 dumbbell front squats
*18 minute time cap