Group Warm up
Group Mobility
Strength
10×2 Strict pull ups – rest 20 seconds after each set. Weighted reps now if possible 20/10lbs.
Right after the 10 sets perform one max effort unbroken set!
WOD ( Workout of the Day )
30 / 20 / 10 / 5 – Calore assault bike
90 / 60 / 30 / 15 Double unders
*Singles x 2
