Group Warm up
Group Mobility
Strength
12 minute EMOM – alternate movements every minute.
1.) 10-20 banded face pulls
2.) :30 Plank hold – weighted if possible.
3.) 10-12 Toe to bar / knee to elbow
WOD ( Workout of the Day )
On a 2 minute clock, perform the following:
Row 300/250m
AMRAP burpees in the time remaining.
Rest 1 minute between rounds
*5 rounds total – Score is total numbers of burpees!
