GROUP CLASS WORKOUT

Warm Up:
3 Rounds
5 Single Arm KB OHS (each side)
20 Band Pull Aparts
20/15 Cal. Machine
5 Tempo Push Ups (3000)

Accessory Work: (Do Not Superset)
5×15 BB Upright Row (every 1:15)
5×40 Banded Tricep Extension (every 1:15)

MetCon:
Welded Rx & Lean:
8 Rounds
10 Alt. DB Squat Snatches (50#/35#)
40 Double Unders
30 second rest

Intro:
8 Single Arm KB Swings (each side)
80 Single Unders

Welded Athlete:
6 @75#/50#
70 Double Unders