Group Warm up
Group Mobility
Strength
8×3 Back squat, rest 2:00 between triples. Build to a tough 3 rep for the day.
WOD ( Workout of the Day )
"The Voice"
12 minute AMRAP
100 double unders / 150 singles
30 burpees
30 back squats – from the floor (165/110)
30 burpees
100 double unders / 150 singles
12 muscle ups / chest to bar pull ups
*All workouts can be scaled on an individual basis
EXTRA: 4 x 12 GHD back extension – rest 90 seconds
4 x 10 -15 DB bench press – rest 90 seconds
