GROUP CLASS WORKOUT

Warm Up:
90 sec. banded ankle distraction (each side)
3 Rounds
10 psoas march
10 goblet squats
25 micro plate high pulls

Strength: Back Squat
5×1 @90%
OR
5×4 (2 sec. pause at the bottom)

MetCon:
Welded & Welded Lean:
5 Rounds
3 muscle ups or 9 strict pull ups
9 power snatches (135#/95#)
12 lateral burpees
1 minute 30 second rest
18 minute time cap

(Featured Image: Jeramie Lu Photography)