Group Warm up
Group Mobility
Strength
Back squat – 10 / 8 / 6 / 4 / 2 / 1 – After each set perform 5 – 12 GHD sit ups, Rest 2:00 after each set.
WOD ( Workout of the Day )
"Candy Cane"
For time:
50 Calorie assault bike
40 Front squats 135/95lb
30 T2B
20 Push jerk 135/95lb
10 Muscle ups – 10 pull ups + 10 Dips.
*All workouts can be scaled on an individual basis.
