Group Warm up
Group Mobility
Strength
A.) Every 90 seconds – 6 rounds.
5 Dumbbell floor press + 5 Strict handstand push ups. Build in weight each set!
B.) Every 90 seconds – 6 rounds.
5 Barbell pendlay rows + 5 Strict dips. Build in weight each set!
WOD ( Workout of the Day )
12 minute AMRAP
20/15 Calorie assault bike
20 Burpees
20 Dumbbell Push press RX (50/35lbs)
