GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Accessory Work: every 1:30
4×8 single arm dumbbell bent over row (Chinese row)
4×14 plank marches (total)

MetCon:
Welded:
For Time:
Buy In: 75 push ups
2 Rounds
15 overhead squats (135#/95#)
25 kettlebell swings (53#/35#)
Cash Out: 75 push ups
*22 minute time cap

Welded Lean:
For Time:
1 mile run
100 air squats
100 sit ups
100 push ups
100 walking lunges
1 mile run