GROUP CLASS WORKOUT

Warm Up:
2 Rounds (each arm)
10 single arm kettlebell bent over rows
10 single arm dumbbell front squats
10 single arm kettlebell swings
Finish with:
20 single arm kettlebell push presses (each arm)
20 PVC pass throughs

Strength: Hang Squat Snatch (every 1:20)
7×2

MetCon:
Welded:
4 Rounds
60 second plank
20 single arm kettlebell overhead squats (53#/35#, 10 each arm)
30/24 calorie row
1 minute rest
*24 minute time cap

Welded Lean:
35 minute AMRAP
15 shoulder to overhead (115#/75#)
20 calorie bike
15 deadlifts (115#/75#)
20 calorie bike
400 meter run