(Featured Image: Jeramie Lu Photography)

GROUP CLASS WORKOUT

Warm Up:
3 minute machine
20 kettlebell goblet split squat
20 kettlebell swings
20 PVC pass throughs
PVC Squat Progression

Strength: Front Squat (every 1:30)
6×4 (rising)

MetCon:
Welded & Welded Lean:
800 meter run
15 clean and jerks (155#/105#)
400 meter run
10 clean and jerks
200 meter run
5 clean and jerks
scaled: 30-20-10 kettlebell swings (53#/35#)
*16 minute time cap