Group Warm up
3×10 Back squat – 3:00 rest between sets. Start at 50% of your 1rm and add weight between efforts, the ultimate goal is to find a 10 rep max for the day.
WOD ( Workout of the Day )
12 minute AMRAP
20 Wall ball shots
Sprint 100m x5 trips
20 Russian kettlebell swings
RX+ 30/20lb & 70/53lb. RX 20/14lb & 53/35lb.
EXTRA: 10 minutes smashing your quads!