GROUP CLASS WORKOUT

Warm Up:
4 minute machine
90 second banded front rack stretch
3 Rounds:
10 BB front squats (5 sec. pause, last rep
20 banded good mornings
10 leg swings (each)
Finish with:
3 front squats (at weight)
15/12 cal. machine sprint

MetCon:
Welded:
For Time:
12-9-6-9-12
front squat (135#/95#)
20/15 calorie row
OR
For Time (Intro):
12-9-6-9-12
front squat (95#/65#)
20/15 calorie bike

Welded Lean:
3 Rounds (every 10 minutes)
70/55 calorie bike
70 air squats
30 box jumps
30 kettlebell swings (44#/26#)

(Featured Image: Jeramie Lu Photography)