Warm-up:
Run 400m
15 squats
Banded hip distraction
15 squats
10 push ups
Inch worms down
Samson lunges back
Handstand practice
15 hollow rocks
Banded shoulders
Team WoD:
Workout of the Day
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds
Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
Mobility:
Mash quads
Lax shoulders
Couch stretch