Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
10 Air Squats
MOB: 2′ each side, Hip Openers
Strength: Max Deck Squats in 2 minutes
Rest 5 minutes
Max time holding Plank from elbows (5′ Cap)
WoD: Death By Meters
Run 10m the first minute, 20m (2 lengths) the second, 30m the third, etc. Continue until you cannot do the specified number. One foot must pass cleanly past the cone. No need to touch the floor today. That’s just silly.
MOB: Roll Posterior Chain / Mash Achilles