GROUP CLASS WORKOUT
Warm Up:
3 Rounds
5 goblet squats
5 single arm dumbbell/kettlebell overhead squats
10 ring rows
Strength: Front Squat (every 1:15)
5×3 @75%
Intro: 6×4
MetCon:
Welded Rx & Lean:
20 minute EMOM
1. 10 alternating dumbbell snatches (50#/35#)
2. 6-10 pull ups
Welded Athlete:
1. 6 alternating dumbbell squat snatches (75#/50#)
2. 2-4 bar muscle ups