GROUP CLASS WORKOUT

Warm Up:
3 minute machine
20 goblet split squat
20 kettlebell swings
20 PVC pass throughs
Coach Led PVC Barbell Progression
2×5 tempo barbell front squats

Strength: Front Squat (every 1:30)
6×3 or 6×5 (choose rep scheme based on ability)

MetCon:
Welded:
15 minute AMRAP
40 wall balls (20#/14#)
20 burpees
10 deadlifts (185#/125#)

Welded Lean:
10 Rounds
30 double unders
15 calorie row
15 kettlebell swings (35#/26#)
10 V-Ups
OR
300 double unders
150 calorie row
150 kettlebell swings (35#/26#)
100 V-Ups