Group Warm up
Group Mobility
Strength
16 minute EMOM – Alternating movements.
1.) 3 high hang squat cleans – build in weight if possible.
2.) 5-10 burpee box jumps (24/20") *Pick a number that will take roughly 30-45 seconds.
WOD ( Workout of the Day )
"Dream"
For time: 11 minute time cap.
50/40 Calorie assault bike
40 sit ups
30 Deadlifts
20 Front squats – From the floor.
RX (135/95lb) RX+ (205/135lb) GHD sit ups
EXTRA: 4×10 reverse hyper + 4x:30 deep couch stretch – rest 60 seconds after each movement.
