GROUP CLASS WORKOUT
Warm Up:
3 Rounds
250 meter row
15 second single leg glute bridge hold (each leg)
10 glute bridges
10 banded good mornings
Finish with: 30 hollow rocks
Strength: Sumo Deadlift (every 1:15)
5×3
MetCon:
Welded:
16 minute EMOM
1. 8 thrusters (95#/65#)
2. 8 lateral burpees
Welded Athlete: 5 reps (135#/95#)
Welded Lean:
35 minute AMRAP
4 Rounds
10 kettlebell snatches (each arm, 44#/26#)
50 double unders
4 Rounds
10 toes to bar
500 meter row
Welded Athlete: 70#/53#