GROUP CLASS WORKOUT

Warm Up:
3 minute machine
90 second pigeon stretch
1 minute banded ankle distraction

Strength: Back Squat (every 1:20)
Strength: 5×3 @75-80%
Technique: 5×5 moderate weight
Welded Lean: no strength
Warm Up:
1×10 back squats (empty barbell)
1×3 @40%
1x 3 @50%
1x 3 @60%
1×1 starting weight

MetCon:
Welded:
30 overhead squats (95#/65#)
20 box jumps (30#/24#)
30 toes to bar
scaled: front squats, 45 knee raises

Welded Lean:
10 Rounds
15 calorie row
15 AbMat sit ups
5 deadlifts (185#/125#)
15 calorie bike
*35 minute time cap