Warm-up
Spend 2 minutes in Z1
Then 3 rounds of
10 med ball cleans to wall balls
10 med ball sit-ups
10 ring rows
Mobility
Group stretch as a class. Any additional mobility needed based on the individual.
Strength
Make up a strength you missed or 3-4 rounds NFT
10 hammer curls
15 tricep push downs
15 banded pull aparts
10 GHD sit-ups
WOD
20 min EMOM
1. 15/12 cals on rower
2. 10 burpees
3. 15/12 cals on AB
4 30 DU’s
