Group Warm up
Group Mobility
Strength
5×1 Backsquat @ 95-100% – rest 2-3 minutes between singles.
WOD (Workout of the Day)
"Royal Flush"
On a running clock…
12 minute alternating EMOM
1.) 5 Atlas stone to shoulder (115/65lb) + 5 HSPU ( 5 DB strict press – (35/20lb)
2.) :30 Atlas stone hold (115/65lb)
– 3 minute rest –
At the 15:00 for time:
50 Push ups
400m run
25 T2B
10 rope climbs
*All workouts can be scaled on an individual basis.
