Warm Up: Group Agility, Dots, Cones, etc. Stretch
Strength: 15 Min to 1 RM Back Squat
WOD: Blazer
For Time:
21-15-9
GHD Situps
HR Pushups
Rest 3 Min
21-15-9
Pullups
Squats
Rest 3 Min
21-15-9
Row for Calorie
KB Swing 45/35
Icing: Barbell Crush Ouads and Calves