GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
10 single arm kettlebell press
10 single arm kettlebell high pull
10 goblet squats
Finish with:
60 second PVC front rack stretch
20 PVC pass throughs
Accessory Work: 14 minutes
4x 6-12 wide grip strict pull up
4x 30-50 banded tricep extension
MetCon:
Welded & Welded Lean:
20 minute EMOM
odd minutes: 8 thrusters (75#/55#)
even minutes: 8 lateral burpees
adv.: 12 thrusters, 10 lateral burpees