Group Warm Up:
5-10 Min Group Warm Up
Roll Mid Thoraric Spine (approximately 3 slow passes)
Roll out IT Band & Glutes

Back Squat
5x @ 65%
5x @ 75%
5+x @ 85%

Tabata Weighted Wall Sits

Death by Wall Balls (Min of 11 Rounds)

Rest 5 Min after 11th round or when you fail to complete reps in the minute

3x 150m Row Sprints 1 min rest between sets
** score for Row is the total time for all 3 (Fastest Row wins)

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