GROUP CLASS WORKOUT

Warm Up:
3 minutes on a machine
50 band pulls
2 Rounds:
10 ring rows/5 pull ups
10 empty barbell press

Accessory Work: 13 minutes
5 Rounds:
10 strict press (choose weight)
6-8 strict pullups adv.: behind the neck

MetCon:
Welded & Welded Lean:
4 Rounds
400 meter run
10 lateral burpees
10 hang squat cleans (115#/75#)
adv.: 155#/105#

Extended Warm Up:
200 meter run
5 lateral burpees
5 hang squat cleans

Cool Down:
4 minutes on a machine
foam roll lats and legs