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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.

 

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