Group Warm up
Group Mobility
Strength
3 sets of:
Single arm dumbbell row x 8 each arm – Rest 30 seconds.
Hollow Hold x :45 seconds – Rest 30 seconds.
WOD ( Workout of the Day )
For quality:
Every minute on the minute, for 12 minutes.
10 Russian kettlebell swings ( 70/53lbs )
5 burpees
