4/9/18 – 180409

Group Warm up 

Group Mobility 


Strength 

5×5 Back squat @ 90% of 5RM – rest 2/3:00 minutes between sets.


WOD ( Workout of the Day ) 

For time: 16 minute time cap. 

50 – 40 – 30 – 20 -10 – American KB swings / RX+ 70/53lb RX 53/35lb 

10 – 10 – 10 – 10 – 10 – KB box step ups ( alternate legs every rep ) 

*Every time the kettlebell is dropped or set down perform 5 burpees. 

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