GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 single arm dumbbell push press
5 pullups/10 ring rows
14 hollow rocks
16 walking lunges

Strength: Push Press (every 2:00)
Welded & Welded Lean: 5×5 (choose weight)

MetCon:
Welded & Welded Lean:
12 minute AMRAP
7 front squats (135#/95#)
11 pull ups
15 calorie bike or row