7/2/18 – 180702

Group Warm up 

Group Mobility 


Strength 

Every 4 minutes, for 20 minutes – 5 Rounds.

Back squats 

1.) 5 reps @ 60% 

2.) 4 reps @ 70% 

3.) 3 reps @ 75% 

4.) 2 reps @ 80% 

5.) 1 @ 85-90% 


WOD ( Workout of the Day ) 

Every minute on the minute, for 21 minutes – 7 rounds. 

1.) 15 Wall ball shots ( 20/14lbs ) 

2.) 8 burpee box jump overs ( 24/20" ) 

3.) 10 Toe to bar 

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