Group Warm up
Group Mobility
Speed strength
10 sets – 75ft sled push, add weight each round! Every round should be heavy but also one continuous effort. Rest 1-1:30 between each set.
WOD ( Workout of the Day )
5 rounds for total reps.
30 seconds on – 30 seconds off.
1. Thrusters 45/35lbs
2. Bike – calories
3. Burpees to a plate
4. Alternating dumbbell snatch 50/35lbs
**1 minute rest after each round.
