GROUP CLASS
Warm Up:
30 arm circles (each direction)
2 minute PVC front rack stretch
1 minute banded wrist distraction
3 Rounds (trainer guided):
5 barbell thrusters
4 toes to bar
5 box jumps
2 Rounds (speed):
3 thrusters
3 toes to bar
3 box jumps
MetCon:
Welded & Welded Lean:
10 Rounds
5 thrusters (95#/65#)
7 toes to bar
5 box jumps (30″/24″)
scaled: dumbbell thrusters, 10 knee raises
*16 minute time cap
Cooldown:
5 Rounds
30/30 (work/rest) machine
2 Rounds
15 air squats
10 ring rows
Finish with:
2 minute seated straddle