Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets
5 Front squats @ 6 or 7 rate of perceived effort.
WOD ( Workout of the Day )
5 Rounds for time * 18 minute time cap
10 Box jump overs – 30/24″
15 Ghd sit ups
25 Russian kettlebell swings – 53/35lbs
Lv.2
10 Box jump overs – 24/20″
10 Ghd sit ups
20 Russian kettlebell swings
*All workouts can be scaled on an individual basis.
