Group Warm up
Group Mobility
Strength
Dumbbell bent over rows 4 x 12 – Each side, rest 90 seconds.
Barbell Hip Bridges – 4×6, rest 90 seconds.
Dumbbell reverse flys 4×20 *lightweight, rest 90 seconds.
WOD ( Workout of the Day )
"Going Hard"
7 minute AMRAP
30 Wall Ball shots (20/14lb)
60 Double unders
*Rx+ 30/20lb
*All workouts can be scaled on an individual basis.
