WELDED CLASS WORKOUT
Warm Up:
4 Rounds
5 goblet squats
5 kettlebell push press (each side)
Finish with: 500 meter row or 400 meter run
Strength: Back Squat (every 1:45)
5×3 (Choose weight)
MetCon:
14 Minute EMOM
1. 4 squat clean thrusters (115#/75#)
2. 40 double unders
Welded Athlete: (155#/105#)
LEAN CLASS WORKOUT
Warm Up:
4 Rounds
5 goblet squats
5 kettlebell push press (each side)
Finish with: 500 meter row or 400 meter run
MetCon:
8 Minute Row
2 Minutes max Burpees
1 Minute Rest
8 Minute Bike
2 Minutes max Burpees
1 Minute Rest
8 Minute Ski
2 Minutes max Burpees