GROUP CLASS WORKOUT

Warm Up:
4 Rounds (8 minute cap)
10 alternating dumbbell snatch or 10 kettlebell swings
15/12 calorie machine (rotate machines)
5 strict pull ups/8 ring rows

MetCon:
Welded:
5 Rounds
20 calorie bike
10 squat cleans (increase weight each round)
Rx Weights:
95#/65#
115#/75#
135#/95#
155#/105#
175#/115#
Advanced Weights:
135#/95#
155#/105#
185#/125#
205#/135#
225#/155#
*25 minute time cap

Welded Lean:
For Time:
30 overhead walking lunges (45#/25# plate)
30 knees to elbows
30 V-Ups
30 sit ups
30 calorie row
30 sit ups
30 V-Ups
30 knees to elbows
30 overhead walking lunges
*25 minute time cap