GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 wall balls
5 single leg glute bridge (each leg)
3 Rounds
10 banded strict press
10 straight leg sit ups
Accessory Work:
4×8 single arm seated press
4×20 weighted sit ups
MetCon:
Welded & Welded Lean:
20-15-10
hang power clean and jerk (95#/65#)
30-25-20
push ups
50-40-30
air squats
Welded Athlete: 135#/95#
*14 minute time cap