Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 sets
8-10 Strict pull ups
8-10 seated banded rows
8-10 Barbell bent over rows
8-10 Dumbbell pull overs
8-10 Barbell curls
WOD ( Workout of the Day )
EMOM x 20 minutes
1.) 200m Row
2.) 60 Double unders
3.) 15 slam balls – 40/20
4.) Rest
