GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 single arm kettlebell front rack split squats (each side)
20 glute bridges
15 single arm kettlebell bent over rows
10 single arm kettlebell presses
Finish with: 10 tempo air squats

Accessory Work:
Super Set:
3x 4-6 reps tempo pronated strict pull up
3x 4-6 reps tempo half kneeling single arm press

MetCon:
Welded:
30-20-10
alternating pistols
single arm push press (53#/35#)
*13 minute time cap

Welded Lean:
For Time:
100 calorie row
50 burpees
70 calorie row
30 burpees
50 calorie row
10 burpees
*35 minute time cap