GROUP CLASS WORKOUT

Warm Up:
3 Rounds
250 meter row
15 second single leg glute bridge hold (each leg)
10 glute bridges both legs
10 banded good mornings
Finish with: 30 hollow rocks

Accessory Work:
Super Set:
5×5 strict pronated pull ups
5×10 see-saw rows

MetCon:
Welded:
5 Rounds
10 deadlifts (increase each round)
10 Burpee Box Jump Overs (24″/20″)
Men’s weights: 135#, 185#, 225#, 275#, 305#
Women’s weights: 95#, 125#, 155#, 175#, 195#
*15 minute time cap

Welded Lean:
“Barbara”
5 Rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minute rest
*40 minute time cap