Group Warm up
Group Mobility
Strength
6×3 Back squat – 2:00 rest between triples, build to a heavy set for the day.
WOD ( Workout of the Day )
"Buzzed"
EMOM ( Every minute on the minute, for 21 minutes.)
1.) 15 Wall ball shots (30/20lb)
2.) 40 Double unders / 60 singles
3.) :30 hollow rock hold
EXTRA: 10 – 1 bicep curls – light weight
