Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 sets
8-10 Strict pull ups
8-10 Seated rows
8-10 Bent over rows
8-10 DB pull overs
8-10 BB curls
WOD ( Workout of the Day )
Every 5 minutes x 4 rounds
20/14 Calorie assault bike
15 Deadlifts Rx 225/155 Lv.2 185/125
15 Toe to bar
