Warm Up
Samson stretch
2 mins. jump rope
10 rounds Bear complex with PVC
Strength
5 x 5 of 3 DL + C
WOD
Slow jog 400m as group
Rest 1 min.
400m SPRINT
Rest 5 min.
1 min. max burpees
Post
80 weighted Russian twists
Warm Up
Samson stretch
2 mins. jump rope
10 rounds Bear complex with PVC
Strength
5 x 5 of 3 DL + C
WOD
Slow jog 400m as group
Rest 1 min.
400m SPRINT
Rest 5 min.
1 min. max burpees
Post
80 weighted Russian twists