Group Warm-up
3 Rounds:
15 Air squats
10 Pause push ups (3 second lower, 1 sec pause at the bottom)
20 Arm circles forward and backwards
10 Good mornings with PVC or broomstick
10 Single leg lateral lunge
Strength
BENCH PRESS
5@65%
5@75%
5+@85% (AMRAP set, record this set)
then 3×10@50%
1 X 5 :
Daily WoD
4 RFT:
4 Rounds:
14/12 Cals on a Bike
12 OHS (95/65) a) 75/55 b) 55/35
10 Chest to bar pull ups a) Pull-ups b) Jumping C2B
Mobility
Roll Quads / Lats
Lax Shoulders