6/9/21 – 210609

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

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