Group Warm up
Group Mobility
Strength
5×3 Shoulder press – 2:00 rest between triples, build to a heavy three for the day.
WOD ( Workout of the Day )
"Nifty Fifty"
For time:
50 Barbell front rack Step ups (24/20") – #45/35lb
50 KB Swings (53/35lb) – American
EXTRA: 5 minutes per leg – Barbell quad smash.
