Group Warm up
Group Mobility
Strength – 4 rounds for load.
Sled push 100ft – Build weight each round.
-Rest 60 seconds-
Dumbbell skull crushers – Alternate arms x 12 reps (6Right/6Left)
-Rest 60 seconds-
WOD ( Workout of the day )
"Frankenmuth"
5 Rounds for reps
30 seconds max effort Assault bike – for calories
30 seconds rest
30 seconds Atlas stone to shoulder RX (145/95) RX+ (175/115)
30 seconds rest
*All workouts can be scaled on an individual basis.
