Warmup
Row, Run or Ride 2-4 min
3x10 GHD Situps
3x Sit in the bottom of a squat for 1 min
3x5 Strict HSPU or Holds
Strength
Work to heavy single Overhead Squat
Then 1x Max reps @ 70% of top weight
WOD
Walkabout
*With a sandbag, head outside with class and go for a walk. 5 Burpees for every drop. Head up Landmark to Blackmore and turn left, down to Newport and turn left, down to 2nd street and turn left back up to the 307. Have fun!