Group Warm-up
3 NFT:
10 Jumping Jacks
2 x 30′ Walking Lunges
Strength
SQUADATHLON
3 min AMRAP @ 40%
5 mins rest.
2 min AMRAP @ 50%
3 min rest
1 min AMRAP @ 60%
Daily WoD
3 ROUNDS OF: CLEANS/DIPS/WBS
4 min on, 1 min off (AMRAP):
5 power cleans 95/65lb a) 75/55 b) 55/35
7 Ring Dips a) Banded b) box
15 wall balls 20/14lb a) 14/12 b) 12/10
Mobility
2′ Each Leg Screaming Pigeons
Mash Triceps
Roll Posterior