GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC pass throughs
10 PVC overhead squats
20 Russian kettlebell swings

Strength: (every 1:30)
Strength: overhead squat 6×3 (choose weight)
Technique: front squat 6×3

MetCon:
Welded:
“15.2”
Every 3 Minutes for as long as possible complete:
From 0:00-3:00
2 Rounds
10 overhead squats (95#/65#)
10 chest to bar pull ups
From 3:00-6:00
2 Rounds
12 overhead squats
12 chest to bar pull ups
From 6:00-9:00
2 Rounds
14 overhead squats
14 chest to bar pull ups
Etc., following same pattern until you fail to complete both rounds

Welded Lean:
18 Minute AMRAP
20/15 calorie bike
10 single arm dumbbell push press (50#/35#, each arm)
30 second front leaning rest