GROUP CLASS WORKOUT

Warm Up:
2 Rounds
25 banded face pulls (rig)
10 push ups (slow descent)
Finish with:
20 scorpions
Extended Warm Up:
3 Rounds
4 sumo deadlift high pull
4 lateral burpees
10 calorie row

MetCon:
Welded & Welded Lean:
17 Minute AMRAP
10 sumo deadlift high pull (95#/65#)
10 lateral burpees
200 meter run
*200 meter = 5 reps

Cool Down:
400 meter walk
20 air squats (slow)
20 dumbbell strict press (slow)
3 minute lower back smash (foam roller/lacrosse ball)