Group Warm up
Group Mobility
Strength – 4 supersets of:
5 Close grip bench press + 8 Dumbbell rows each hand – Rest 1:30 between each set.
*Add weight each round if possible.
WOD ( Workout of the Day )
20 minute alternating EMOM
1.) 15/10 Calorie bike
2.) 4 strict pull ups + 8 Push ups + 8 Slam balls 40/20lbs
*Scale the bike if needed, aim to work no longer than 50 seconds.
