GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC thrusters
20 second hollow body hold
5 pull ups/10 ring rows

Accessory Work: Super Set
4 x 12 single arm dumbbell bent over row
4 x max hanging L-Sit hold
scaled: 30 second leg lift hold

MetCon:
Welded & Welded Lean:
18 minute AMRAP
10 thrusters (95#/65#)
12 pull ups
14 lateral burpees