Group Warm up
10x2 Sumo deadlift @ 65% - rest 60 seconds between doubles. Every set needs 100% focus on moving the weight as quick as possible.
WOD ( Workout of the Day )
Every 4 minutes, for 16 minutes - 5 rounds. Complete the following:
250m row + 15 KB swings - American (53/35lb)
*Note your time for each round, your score will be your slowest & fastest round.
*All workouts can be scaled on an individual basis.
EXTRA: 3 x 25 Banded or Barbell good mornings.