Group Warm up
Group Mobility
Strength
Every minute on the minute, for 8 minutes: 3 floor press @ 65-70%. Work on speed throughout all eight sets.
WOD ( Workout of the Day )
"Stand for something"
20 minute AMRAP
150 Double unders / 300 singles
75 Russian kettlebell swings (53/35lb) RX+ (70/53lb)
55 Calorie row
35 Slam balls (40/20lb)
15 Box jump overs (24/20")
EXTRA: 6 x 3-5 tempo ring dips – (3.3.3) – rest as needed between sets.
