Group Warm up
Group Mobility
Strength – 3 sets / rest 1:30 after each.
1:00 bear hug sandbag march *Heavy as possible
10 Double kettlebell strict press – 35/20lbs or heavy as possible
*These movements are done together without rest!
WOD ( Workout of the Day )
3 rounds for time – 20 min cap
20 Burpee box jump overs – 24/20″
500/400m Row
Post Wod: 30 second lax ball roll / foot + 30 second sit and reach x 2 sets
