GROUP CLASS WORKOUT
Warm Up:
6 minute AMRAP
10 dumbbell strict press
15 air squats
5 burpees
Finish with:
15 PVC pass throughs
15 PVC good mornings
Strength: Strict Press (every 1:30)
Welded: 5×5 (choose weight)
Welded Lean: no strength
MetCon:
Welded:
5 Rounds
21 wall balls (20#/14#, 10’/9′)
15 box jump overs (24″/20″)
9 burpees to rig
*18 minute time cap
Welded Lean:
30-30-30
burpees
50-50-50
cal ski or cal bike
70-70-70
AbMat sit ups
*35 minute time cap