Group Warm up
Group Mobility
Strength – 4 sets, 1:30 rest after each set.
10 weighted ghd back extensions – 20/14lb medicine ball
:15 hold on the last rep – parallel to the floor.
15 Russian kettlebell swing – 70/53lbs or something relatively heavy for you!
*All three movements are done before resting.
WOD ( Workout of the Day )
AMRAP x 20 minutes
Teams of 2
200m Run
1:00 Plank
*Partner 1 runs while partner 2 holds a plank. Athletes switch positions after runner returns.
