GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
Welded (Tier Testing):
Tier 4
500 meter row (under 2:00/2:20)
75% body weight back squat
1 toe to bar
*if time permits, one make up is allowed

Tier 3
2K row (under 7:30/8:15)
125% body weight back squat
10 unbroken toes to bar
*no make ups/advancing

Welded Lean:
4 Rounds
55 calorie bike
55 air squats
55 candle sticks
Cash Out: 55 burpees
*40 minute time cap