GROUP CLASS WORKOUT

Warm Up:
90 sec. Banded Front Rack Stretch (each side)
3 Rounds
15 Ring Rows
10 Dual Bent Over KB Row
5 Dual KB Front Squat
2 Rounds:
5 Front Squats
10 Leg Swings (each side)

Strength: Front Squat (every 2:00)
5×3 @70% (20010)

MetCon:
Welded & Welded Lean:
For Time:
Part 1
28 KB Swings (70#/53#)
21/17 Cal. Bike
2 minute rest
Part 2
21 Goblet Squats (70#/53#)
28/24 Cal Row
2 minute rest
Part 3
28 KB Snatches (53#/35#, non-alternating)
21/17 Cal. Bike
21/17 Cal. Row
18 Minute Time Cap