Group: 15 Air Squats
Zombies
Butt Kickers
Side Scuffles
Flamingos
10 Bird Dogs
MOB: Wrists and Shoulders
WOD: FGB Format (1 minute at each station, rest 1 minute after every 5 stations) 3 Rounds
HR Push-ups a/b) Wormy or From knees
Pull-ups a) Light bands b) Heavy Bands
KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
Thrusters (95/65) a) 75/55 b) 65/45
Calorie Row
Coach’s Note: Start on whatever movement you like, but stay in order (e.g. always do HRPU after the row)
Score = Total Reps for the 3 rounds
MOB: Roll it all / Lax it all