GROUP CLASS WORKOUT

Warm Up:
4 Rounds
30 second front leaning rest
5 tempo push ups
10 calorie machine

Strength:
Welded: dumbbell bench press 5×5 (heavy)/technique: 5×10 (moderate) AND strict dips 5×10 (ring, bar or bench)
Welded Lean: no strength

MetCon:
Welded:
Open Recovery
20 minute bike
Finish with: ROMWOD

Welded Lean:
50-40-30-20-10
single unders
walking suitcase lunges (35#/26# kettlebells, total)
single arm kettlebell clean and jerks (total)
adv.: double unders