Group Warm up
Group Mobility
Strength
EMOM – 10 minutes, 3 Close Grip Bench press @ 65%. Every minute on the minute for ten minutes perform three close grip bench press.
WOD ( Workout of the Day )
"Lucid"
For total rounds and reps complete the following:
0:00 – 6:00 AMRAP: 8 Calorie assault bike + 5 Bench press (135/95lb)
6:00 – 10:00: Rest
10:00 – 16:00: 8 Deadlifts (135/95lb) + 5 Bar muscle ups / 5 Chest to bar pull ups
*All workouts can be scaled on an individual basis.
EXTRA: Spend six minutes smashing biceps with a barbell (3R/3L)
