Group Warm up
Group Mobility
Strength
Strict press 5×1 – Rest 1:30/2:00 between singles. Build to a heavy single for the day +5/10lbs than previous best!
WOD ( Workout of the Day )
For time:
20/15 Calorie bike
50 Dumbbell snatch – alternate every rep. Rx 50/35lbs Rx+ 70/50lbs
30 Pull ups / Rx+ 15 bar muscle ups
20/15 Calorie bike
EXTRA: 4 minute barbell bicep smash + 4 minute foam roll – lats. Split the time up, two minutes per side.
