GROUP CLASS WORKOUT
Warm Up:
2 Rounds
10 single arm kettlebell front rack split squats (each side)
20 glute bridges
15 single arm kettlebell bent over rows (each arm)
10 single arm kettlebell presses (each arm)
Finish with: 10 tempo air squats
Strength: Back Squats (every 1:30)
4×4
3×2
MetCon:
Welded:
14 minute AMRAP
2 Rounds
9 clean and jerks (135#/95#)
18 box jump overs (24″/20″)
2 Rounds
9 chest to bar pull ups
18 air squats
Welded Athlete: 10 alternating pistols
Welded Lean:
15 minute AMRAP
20 dumbbell front rack walking lunges (50#/35#)
10 dumbbell Devil’s press (50#/35#)
20 toes to ring
3 minute rest
15 minute AMRAP
10 dumbbell front squats (50#/35#)
20 dumbbell push ups
10 dumbbell deadlifts (50#/35#)