GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 Heavy Russian KB Swings
5 Single Leg RDL (each side)
15 Air Squats

Strength: Power Clean + Push Jerk (every 1:30)
Build: 4×4
Welded/Warrior: 4×2

MetCon:
Build:
For Time:
50 DL (135#/95#)
40 Wall Balls
30 Cal. Row
20 Lateral Burpees
10 Power Cleans (135#/95#)
13 Minute Time Cap

Welded:
For Time:
50 DL (185#/125#)
40 Wall Balls
30 Cal. Bike
20 Lateral Burpees
10 Power Cleans (185#/125#)
13 Minute Time Cap

Warrior:
For Time:
50 DL (225#/155#)
40 Wall Balls
30 Cal. Bike
20 Lateral Burpees
10 Power Cleans (225#/155#)
13 Minute Time Cap