Group Warm-up
2 rounds, NFT:
Run 200m
5 T2B or High Knees
15 medball squat cleans
Strength
2RM BACK SQUAT
15 mins to work up to a heavy double for today (not max)
Daily WoD
4 RFT SITUPS / OH LUNGE / BOX JUMPS
20 abmat situps Comp) 10 GHD
16 OH lunge 45/25lb a) 25/15 b) 15/10 Comp) 75/55
12 box jumps 24/20 inch a/b) Step ups Comp) 30/24″
Mobility
Roll Quads / Posterior Chain
Lax Glutes
Mash Achilles