warm up- Row 750 25 perfect hand release push ups Strength-Front squat 5 sets of 5 at 80 percent Wod-...Read more

Warm up- in groups of 2 or 3 take turns doing sled pushes for 10 minutes. We will all start...Read more

Warm up- 500m row 1 bike tabata Strength Bench Press- 5 sets of 5 at 80 percent or higher Wod-...Read more

Warm up 500m row Tabata sit ups tabata hollow holds Strength Cleans from the power postion ( advanced athletes make...Read more

Strength Back squat- 5×5 all sets at 80 percent or higher. Warm up to 80 percent. Do this right. Don’t...Read more