Group Warm-up
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Sit-ups
Strength
STRICT PRESS (FROM RACK
5×1 @ 95%, 3×2 @ 80%, 2×2 @ 70%
Daily WoD
200 AIR SQUATS / 1 MILE RUN
Break this up however you see fit:
200 air squats
1 mile run
Mobility
Roll Posterior and Quads
Mash Achilles