Group Warm up
Group Mobility
Strength
8×3 Bench press @ 60% – rest 60 seconds between triples.
WOD ( Workout of the Day )
"Rock City"
12 minute AMRAP
5 Strict pull ups
10 Push ups
15 sit ups
EXTRA: Spend 8 – 10 minutes smashing your t-spine.
*All workouts can be scaled on an individual basis.
