GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 bird dog
30 second plank march
5 inch worms
2 Rounds
15 scap push ups (from elbows)
15 Russian kettlebell swings

Strength: Deadlift (14 minutes)
Find 1 rep max
OR
6×3 (moderate to heavy weight)

MetCon:
Welded:
11 minute AMRAP
10 single arm dumbbell overhead squats (50#/35#)
10 toes to bar

Welded Lean:
20 minute AMRAP
15 calorie machine
15 goblet squats (53#/35#)
15 V-Ups