A. Group warm up

B. WOD demo/barbell warm up

C. Strength –
Back rack elevated step back lunges
*start light and work to heavier weight*

Guy – 45
Gals- 25

D. 16 minute EMOM
1. 30 second static ring hold
2. 50m waiters walk 53/35 – switch hands at 25m
3. 30 second plank hold from hands or 5 RX push ups (chest hits floor only – hips and legs do not touch)
4. 3 sandbag over shoulder 100/50 – OUTSIDE

E. Cool down
Source: Workout Of The Day

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