Group Warm up
Group Mobility
Strength – On a 15 minute clock.
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Dumbbell hammer curls Rx 35/20lbs Lv.2 Heavy as possible.
Sit ups – GHD if possible.
** This is not for time! Please move with purpose you have 15 minutes to complete this.
WOD ( Workout of the Day )
10 Rounds – 90 second rest after each round.
300ft Sled push – empty carriage.
300m row
20/14 Calorie bike
