GROUP CLASS WORKOUT
Warm Up:
400 meter jog
1 minute pigeon
2 Rounds:
20 banded good mornings
10 scap pull ups
15 PVC pass throughs
20 scorpions
Extended Warm Up (Welded)
3 Rounds:
3 kettlebell snatches (each arm)
4 pull ups
MetCon:
Welded:
11 minute AMRAP
10 hang kettlebell snatches (53#/35#, each arm)
10 pull ups
scaled: dumbbell snatch
Welded Lean:
20 minute AMRAP
15 calorie machine
15 goblet squats (53#/35#)
15 V-ups