GROUP CLASS WORKOUT

Warm Up:
3 Rounds
50′ quadruped crawl
20 second hollow body hold
20-30 double unders
Finish with:
25 banded face pulls

Strength: Power Clean (every 1:00)
10×3 (heavy singles)

MetCon:
Welded:
16 minute AMRAP
600 meter row
3 Rounds
20 wall balls (20#/14#)
12 pull ups

Welded Lean:
16 minute AMRAP
50/40 calorie bike
3 Rounds
20 dumbbell walking lunges (35#/25#)
12 dumbbell shoulder to overhead (35#/25#)