GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 kettlebell deadlifts
5 strict pull ups/10 ring rows
5 goblet squats
Strength: Deadlift (every 1:30)
Welded: 5×3
Welded Lean: no strength
MetCon:
Welded:
15 minute AMRAP
30 wall balls (20#/14#)
15 kettlebell swings (53#/35#)
15 calorie row
Welded Lean:
35 Minute AMRAP
100/80 calorie bike
100 single arm dumbbell push press (50#/35#, 50 each side)
50/40 calorie bike
50 dumbbell push press
50 toes to bar or 100 knee raises