Group Warm up
Group Mobility
Strength
Front squat 5×5 @ 90% of your 5 rep max – rest 2:00 between sets.
WOD ( Workout of the Day )
"Red zone"
50 Burpee pull ups for time – ** Every 10 reps completed run 200m.
RX+ 30 ring muscle ups for time – ** Every break on the rings run 200m.
EXTRA: 3 x 50ft dumbbell death march – light
3 x 8 strict chin ups – Rest as needed between movements.
