GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie machine
10 goblet squats (53#/35#)
20 second goblet squat hold
Finish with:
30 second hip capsule stretch
30 second pigeon stretch

Strength: Back Squat (every 1:15)
Welded: 6×2 @85%
Welded Lean: no strength

MetCon:
Welded:
3 Rounds
12 hang power snatches (95#/65#)
12 toes to bar
60 double unders
scaled: 60 singles + 6 burpees, 24 knee raises
*12 minute time cap

Welded Lean:
For Time:
5 mile bike
5K row
*40 minute time cap