GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
20/15 calorie machine
15 air squats
15 kettlebell deadlifts

Metcon:
Welded (Tier Testing):
Tier 4
body weight deadlift
50 calorie bike (under 4:00/4:30)

Tier 3
175% body weight deadlift
100 calorie bike (under 6:00/8:00)

*15 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements.

Welded Lean:
For Time
4 Rounds
30 burpees
40 Russian twists (each side)
50 Russian kettlebell swings (35#/26#)
*40 minute time cap