Group Warm up
Group Mobility
Strength – 3 Rounds, superset all three movements.
1.) 5-10 GHD Raises – rest 30 seconds.
2.) 10 Seated dumbbell shoulder press (5R/5L) – rest 30 seconds.
3.) 16 Dumbbell single arm rows (8R/8L) – rest 30 seconds.
*Add weight with all movements from round to round.
WOD ( Workout of the Day )
20 minute AMRAP
30 Atlas stone ground to shoulder – RX 95/65lb RX+ 145/95lb
40 Box jumps – RX 24/20" RX+ 30/24"
50 Alternating single arm dumbbell push press – RX 35/20lb RX+ 50/35lb
60 Calorie row
70 Russian kettlebell swings – RX 53/35lb RX+ 70/53lb
EXTRA: 5×10 GHD sit ups – rest as needed.
