GROUP CLASS WORKOUT

Warm Up:
400 meter run
2 Rounds
50’ bear crawl
10 single arm kettlebell high pulls
10 kettlebell snatches (each arm)
10 single arm ring rows

Strength: Bench Press & Pull Up Hold (every 2:00)
Close Grip Bench Press 10,8,6,4
15-20 sec Prone Chin Over The Bar Hold

MetCon:
Welded:
4×4 minute AMRAP
12/10 calorie bike
12 dumbbell snatches (50#/35#)
12 hand release push ups
2 minute rest between AMRAPs
Welded Athlete: 12/10 calorie ski, 75#/50#, handstand push ups

Welded Lean:
4×4 minute AMRAP
200 meter run
10 deadlifts (135#/95#)
10 lateral burpees
2 minute rest between AMRAPs