GROUP CLASS WORKOUT
Warm Up:
2 Rounds:
20 walking lunges
20 banded good mornings
15 goblet squats
Finish with:
15/12 calorie machine
Front Rack Mobility
Strength: Front Squat (every 1:45)
Welded: 6×4 @75%
Welded Lean: no strength
MetCon:
Welded:
21-15-12-9-6-3
power snatch (75#/55#)
pull ups
scaled: power cleans
*13 minute time cap
Welded Lean:
10 Rounds
15 air squats
20 double unders
25 calorie row
scaled: 40 singles
*40 minute time cap