Group Warm up
Group Mobility
Strength – Superset all three movements!
1. 10 GHD Raises.
2. 150ft Waiters carry – 75ft each arm.
3. 10 Split squats – 5 each leg.
*REST 60 SECONDS AFTER EACH MOVEMENT – COMPLETE THREE ROUNDS OF EVERYTHING!
WOD ( Workout of the Day )
Teams of 2, for total working time. Rest 2 minutes after every 3 rounds.
3 rounds: 20 Dumbbell thrusters (30/25lb) + 3/2 Rope climbs
3 rounds: 20 Pull ups + 20/15 Calorie row
3 rounds: 20 Slam balls (40/20lb) + 40 Burpees
*Break reps however you see fit*
