GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 dumbbell high pull ups
10 dumbbell press
15 air squats

Accessory Work:
4×10 waiter squats (53#/35#, each arm)
4×20 single arm banded lat pull (each arm)
Extended Warmup:
5 Rounds: 30/30 machine

MetCon:
Welded:
Dumbbell Technique Coaching (3-5 minutes)
21-15-9
dumbbell snatch (50#/35#)
burpee box jump over (20″/24″)
adv.: dumbbell squat snatch (70#/45#)
*9 minute time cap

Welded Lean:
27-24-21-18-15-12-9-6-3
ring row
barbell push press (45#/35#)
*200 meter run after each set of ring rows and push press