Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 sets *Heavier than last week.
8-10 Pull ups
8-10 Seated banded rows
8-10 Barbell bent over rows
8-10 Db pull overs
8-10 Barbell curls
WOD ( Workout of the Day )
With a partner… 2 rounds for time
80 Calorie bike
70 Alternating dumbbell snatch
50 V ups
40 Box jumps – 30/24″
10 Rope climbs
*30 Min time cap
