Group Warm-up
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
Daily WoD
5 RFT:
Row 250m
10 air squats
10 Push ups
Mobility
Roll Posterior
Roll Quads
Lax Pecs