GROUP CLASS WORKOUT
Warm Up:
2 Rounds:
10 interlocked overhead squats
20 banded good mornings
2 Rounds:
10 PVC pass throughs
5 PVC around the worlds
10 PVC overhead squats
Strength: Overhead Squat (every 1:30)
Strength: 6×3 (choose weight)
Technique: 6×3 (moderate weight)
MetCon:
Welded:
3 Rounds
3 rope climbs
12 alternating dumbbell snatch (75#/50#)
18 box jump overs (24#/20#)
scaled: 15 pull ups, 50#/35#
*13 minute time cap
Welded Lean:
40 minute AMRAP
50 double unders
40 calorie machine (alternate)
30 weighted lunges (44#/26#)
scaled: 25 double unders or 100 singles + 5 burpees