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 )
