GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
10 calorie machine
10 lunges
10 dumbbell thrusters
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work: 15 minutes
toes to bar, rowing, double unders

MetCon:
Welded:
3 Rounds
12 thrusters (75#/55#)
10 toes to bar
3 Rounds
8 thrusters (95#/65#)
10 toes to bar
Scaled: Toes to ring or 14 knee raises

Welded Lean:
10 Rounds
20 calorie machine
15 air squats
10 push ups
Adv.: 15 Rounds