Group warm up: Tabata squats (rest in bottom position) for 4 rounds
10 Minute Pre-workout Mobility: Lax ball to pec on wall, barbell shoulder smash, wrist openers
Front squat: 2-2-2-2 (15 minutes)
Then, for two rounds, perform one minute of each for maximum reps:
- Burpees
- Wall Balls (20/14lb)
- Sit-ups
- KB Swings (24/16k)
- DB Thrusters (40+/25+lb)
- Rest
Beginners: Use lighter ball, lighter KB and lighter DBs
Advanced: GHD Sit-ups and heavier KB
Post-WOD Mobility: Couch stretch, barbell smash to quads and adductors, repeat pre-WOD mobility
