GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
12/9 calorie machine
10 barbell squats
8 strict knee raises
6 burpees
Strength: Back Squats (every 1:20)
Strength:
3×2 @ 85%
3×2 @ 80%
3×4 @ 70%
MetCon:
Welded & Welded Lean:
Partner WOD
2 Rounds (3 minutes at each station)
1. box jumps (24″/20″)
2. toes to bar or knee raises
3. burpees
4. hang kettlebell snatches (44#/26#)