GROUP CLASS WORKOUT

Warm Up:
2 minutes on a machine
15 PVC pass throughs
15 PVC good mornings
2 minute PVC front rack stretch
PVC push press progression

Strength: Push Press (every 1:20)
Welded: 5×4 (choose weight)
Welded Lean: no strength

MetCon:
Welded:
2 Rounds
800 meter run
30 kettlebell swings (53#/35#)
Extended Warm Up:
2 Rounds:
200 meter run
10 kettlebell swings

Welded Lean:
4 Rounds
800 meter run
20 kettlebell swings (53#/35#)
20 calorie bike

Cool Down:
20 scorpions
2 minute hip distraction