Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 sets *Heavier than last week!
8-10 Strict pull ups
8-10 Seated rows
8-10 Bent over rows
8-10 Dumbbell pull overs
8-10 Barbell curls
WOD ( Workout of the Day )
EMOM x 20 minutes
1.) 20/15 Calorie row
2.) 20 sit ups
3.) 10 Burpee box jump overs – 24/20″
4.) Rest
