Group Warm-up
3 NFT:
Row 250m
14 Jump Lunges (L+R=2)
12 Sit Ups
Strength
10′ EMOM:
Even: 5/3 ring dips* a/b) banded or box
Odd: 7 medball abmatt situps 20/14lb a/b) less
*ring dip reps increase by 1 each round until failure, then maintain that number
Daily WoD
21-15-9 reps:
cals Assault Bike
T2B a/b) High Knees
Mobility
Roll Quads
Mash Triceps/Chest