Group Warm up
Group Mobility
Strength
5 sets with a partner
:45 Second dumbbell / kettlebell front rack hold + Max GHD sit ups
Partner 1 holds while partner 2 performs sit ups – switch after 45 seconds.
WOD ( Workout of the Day )
7 Rounds for reps
15 Dumbbell deadlifts – 50/35lbs
1:00 Max calorie bike
Rest 1 minute after each round
