GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 laps around the gym
75′ bear crawl
75′ crab walk

Accessory Work:
12 minute AMRAP
4 single leg Romania deadlift (cross body, each leg)
45 second plank
30 second wall sit

MetCon:
Welded:
4 Rounds (NOT for Time)
2 Rounds
15 kettlebell swings (53#/35#)
15 air squats
200 meter run
2 Rounds
5 hang power cleans (155#/105#)
10/7 calorie bike

Welded Lean:
5 Rounds (NOT for Time)
500 meter row
20 rower pike ups
10 dual kettlebell thruster (choose weight)