GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
10 kettlebell swings
15 hollow rocks
10 pushups
6 lunges (each leg)
Finish with:
20 leg swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings
Accessory Work: 13 minute AMRAP
4×8 Bulgarian split squats, each leg
100 banded good mornings
4×8 strict pullups/12 ring rows
MetCon:
Welded:
Partner WOD
100 wall balls
180 double unders
100 KB swings (53#/35#)
60 power cleans (135#/95#)
100 wall balls (20#/14#)
Adv: 20 muscle ups/bar muscle ups
*24 minute time cap
Welded Lean:
6 Rounds
15 calorie machine
20 air squats
10 burpees
*24 minute time cap