Group Warm up
3 rounds *Not for time.
1:00 Jump rope
10 Banded side walks each direction *20 total – band above the knees
15 Banded hip bridges – band above the knees
10 Banded air squats – band above the knees
Strength
Every 3 minutes x 5 rounds
5 Back squats @ 90% of Fridays 5 rep max
*If you weren’t present Friday… add +5/10 more lbs than last Monday.
WOD ( Workout of the Day )
AMRAP x 15 minutes
10 Slam balls – 40/20lbs
15 V-ups
20 Split jumps
200m Run
