4/3/17 – "Pound for Pound"

Group Warm up 

Group Mobility 


Strength 

5 x 5 Back squat @ 85% of your 1rm – rest 2:00 between sets.


WOD ( Workout of the Day ) 

"Pound for Pound" 

Every 3 minutes, for 12 minutes – 5 rounds. 

10 Dumbbell step ups (24/20") – 35/20lb each hand. 

15 Dumbbell strict press – 35/20lb each hand. 

10 strict pull ups 

*All workouts can be scaled on an individual basis. 

EXTRA: 6 minutes T – spine smash ( double lax ball ) 

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