GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 goblet curtsy squats
20 banded face pulls
10 kettlebell swings
10 goblet squats

Strength: Back Squat (every 2:00)
strength: 5×3 @80%
technique: 5×3 (tempo)

MetCon:
Welded:
5 Rounds
12 toes to bar
10 box jump overs (24″/20″)
*10 minute time cap

Welded Lean:
5 Rounds
20/15 calorie bike
10 single arm dumbbell push press (each arm, choose weight)
*15 minute time cap