GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 single arm kettlebell front rack split squats (each side)
20 glute bridges
15 kettlebell bent over rows
10 kettlebell presses (each arm)
Finish with: 10 tempo air squats

Strength: Back Squat (every 1:30)
5×4 (rising)

MetCon:
Welded:
For Time:
40 thrusters (95#/65#)
200 meter run
30 chest to bar
200 meter run
20 lateral burpees
200 meter run
*18 minute time cap

Welded Lean:
For Time:
800 meter run
30 deadlifts (155#/105#)
60 air squats
180 double unders OR 360 singles
*15 minute time cap