Group Warm up
9×3 floor press (Speed reps) @ 60% of your 1rm – rest 60 seconds between triples. Your focus is on moving the triples as fast as possible! Do not add more weight and sacrifice speed.
WOD ( Workout of the Day )
5 strict pull ups
10 Push ups
20 Double unders
*All workouts can be scaled on an individual basis.
EXTRA: 3×15 DB tricep extension – R/L – 60 second rest.