Warm-up
Spend 2 minutes in Z1
Then dynamic warmup as a group
Focus on knees, calves and ankles to prep for WOD
Mobility
Group mobility based on workout
WOD
“Triple Two’s”
2000m row
200 DU’s
2 mile run
Accessory Work
2-3 rounds
10 bicep curls
10 OH tricep ext
15 banded pull-aparts
10 GHD back ext.
15 GHD sit-ups
