A. Group warm up

B. WOD demo

C. Strength
Back squat
Tempo – 5:5:X:1

*can go up in weight as long as you do not compromise your form

D. 20 minute AMRAP
500m row
200m run
3 rounds of:
5 push ups
10 air squats
20 kb chops

*split classes into heats if needed with each starting on top of a full minute.

E. Cool down
Source: Workout Of The Day

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Jason Archer
P | 480.442.0433
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