10/30/17 – "Weekend warriors"

Group Warm up 

Group Mobility 


Strength 

Back squat 3×5 @ 90% of your 5rm – rest 2:00 between sets. 

Front squat 2×5 @ 90% of your 5rm – rest 2:00 between sets. 


WOD ( Workout of the Day ) 

"Weekend warriors" 

Teams of 2, split work equally. *One person working at a time. 

Three rounds for time: 

30 Box jumps (24/20") 

50 Russian kettlebell swings (53/35lb) RX+ 70/53lb

70 Slam balls (40/20lb) 

400m run – Together *Both athletes must run. 

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