GROUP CLASS WORKOUT

Warm Up:
12 minute EMOM
1. 45 second machine
2. 15 second plank (each side) + hollow body hold w/remaining time
3. 5 single arm kettlebell swings (each arm) + 7 goblet squats

Strength: Back Squat (every 2:00)
5×3 @70-75% (3 second down, 3 second pause at the bottom of last rep)

MetCon:
Welded & Welded Lean:
5 Rounds
Every 2 Minutes Complete:
12 toes to bar
12 kettlebell swings (heavy)
12, 24, or 48 double unders