Warm-UP
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip
TEAM WOD
In teams of 3 or 4:
21-15-9 reps of:
Burpees
Overhead Lunges – 35/25/15lb
Wall Ball – 20/14lb
Box Jump (or Box Step)
Coaches notes: Set up 4 stations, one in each corner. One person from each team starts at each station. When everyone from your team is done their reps, rotate to the next station. Beginners do 15-12-9 reps.
Cool Down
Coach led cooldown and stretch!
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