Tami, John, Malena and Allie
Warm-up:
Group Agility
Dynamic Stretch w/Glute Activation
Strength:
Back Squat
20/80%-40#
WOD: HOT TUNA
9 min. AMRAP
20 Cal Row
20 Wallball 20/14
20 Burpee over Rower
Once these 60 reps are completed Athletes can “Freestyle” to the end of the 9 minutes.
Icing:
Muscle-up Progressions
and Mobility.