GROUP CLASS WORKOUT

Warm Up:
90 second banded ankle distraction
3 Rounds:
10 plate slides each side
8 front squats

Strength: Front Squat (14 minutes)
Strength: find 3 rep max
Technique: 5×4 moderate weight

MetCon:
Welded:
4 Rounds
10 squat cleans (95#/65#)
400 meter run
10 shoulder to overhead (95#/65#)
*20 minute time cap

Welded Lean:
4 Rounds
15 pull ups
60 air squats
200 meter run
*20 minute time cap

Cool Down:
2 minute quad smash