GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 Single Arm Kettlebell High Pulls
8 Single Arm Presses
16 Banded GM
20 Banded Pull Aparts
30 second Plank

Strength: Strict Press (every 2 minutes)
6×8 (2 sec. pause at top of each rep)
and
4-6 reps strict ring pull ups or 8-12 ring rows

MetCon:
Welded:
3×5 Minute AMRAPs
5 Deadlifts (185#/125#)
7 Lateral Burpees
9 Toes to Bar
1 minute rest after each AMRAP

Welded Lean:
35 Minutes on the Clock
25-24-23… 5 Calorie Row
5 Burpee with Push Up
8 Lunges (Total)
Remaining time AMRAP of:
20 SL Sit Ups
20 Bicycles
20 Plank to Push Up