Warm-up
PreWork
2 to 4 minutes in Z1 – run, row, or bike
Then, 5 min AMRAP
5 burpees
10 kips
15 OH squats w/PVC
20’ bear crawl
Mobility
Group mobility, anything extra based on the individual.
Strength
Clean and Jerk – find a heavy double; TnG
WOD
“Renegade”
10 rounds
1 min max cals on rower
1 min max burpees
1 min rest
