Group Warm up
Group Mobility
Strength – Superset
5×5 bench press – rest 1:30 between sets.
5×5 Tempo strict pull ups – 3 second negative each rep, 1:30 rest between sets.
WOD ( Workout of the Day )
"Chest Day"
3 rounds for time
30 Wall ball shots (20/14lb)
30 American kettle bell swings (53/35lb)
30 Bench press (135/95lb)
After Class – Not for time: 10 – 1 Curls.
*All workouts can be scaled on an individual basis.
