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WARM UP
5 Cal Swim
8 Headcutters
8 Lunges
8 Roll Ups
Dynamic Stretch
Group Agility
STRENGTH
OH Squat
Warm Up Set
Wave
5@50%, 3@60% 1@65%
5@60%, 3@65%, 1@70%
5@65%, 3@70%, 1@80%
WOD
3 Rounds
1 min Row For Calorie
15 Sec Transition
1 min Plate OH Walking Lunge 45/25
15 Sec Transition
1 min Medball Cleans 20/14
15 Sec Tansition
1 min. Hollow Rocks
15 sec Transition
ICING
Deadhang
Reverse Step Ups
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