A. Group warm up

B. WOD demo

C. Elevated Front rack lunge step
5×10 (5 per leg)
*backwards step
*work up to challenging weight
*elevate front leg with 25# plate

D. 5min AMRAP
5 sand bag front squats
20 sit ups

rest 2 min

5 min AMRAP
7 KB head cutters
14 hollow body rocks

E. Cool down.
Source: Workout Of The Day

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Jason Archer
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