GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute squat hold
20 legs swings (each direction)
15 PVC pass throughs
15 PVC good mornings
Superset 4 rounds:
6 back squats
6 behind the neck push press

Strength: Back Squats (every 2:00)
Welded & Welded Lean: 4×8 @70-75%

MetCon:
Welded:
3 minute AMRAP
10 clean and jerks (135#/95#)
max calorie row
1 minute rest
3 minute AMRAP
15 front squats (135#/95#)
max calorie bike
1 minute rest
3 minute AMRAP
20 deadlifts (135#/95#)
max burpees
*Score is combined total of burpees, bike and row.

Welded Lean:
30-20-10-20-30
push ups
calorie ski
lunges