Group Warm up
Group Mobility
Strength
8×3 Back squat @ 60-75% ( 3 second descent, 1 second hold and 1 second up. ) Rest 1:30 between sets!
WOD ( Workout of the Day )
Row 1,000m for time – Rest 1:1
Row 750m for time – Rest 1:1
Row 500m for time – Rest 1:1
Row 250m for time
