Group Warm up
Group Mobility
Strength
4 Rounds
10 Single leg KB RDL – each leg
Rest 45 seconds
8 Barbell penally rows
Rest 45 seconds
*Add weight each round if possible!
WOD ( Workout of the Day )
3 minutes on / 1 minute off
5 rounds for total rounds + reps
3 Power cleans – 135/95lbs
6 Slam balls
9 American KB swings – 53/35lbs
