GROUP CLASS WORKOUT
Warm Up:
90 second banded hip distraction
4 Rounds:
15 banded good mornings
10 PVC back squats
Strength: Back Squat (every 1:30)
5×3 increase weight starting at 70%
MetCon:
Welded:
21-15-9
deadlifts (155#/105#)
pull ups
42-30-18
air squats
15 minute time cap
Welded Lean:
16 minute AMRAP
20 hang dumbbell power cleans (25#/15#)
5 man makers (25#/15#)
20/15 calorie machine (rotate)
*Man Maker: push up, dumbbell row (left), dumbbell row right, push up, thruster, overhead lunge (left), overhead lunge (right)