Group Warm up
Group Mobility
Strength
Every 3:30 x 5 sets
3 Rope climbs / 3 attempts + 8-10 Strict pull ups / ring rows
WOD ( Workout of the Day )
4 Rounds for time – 16 minute time cap
10 Box jumps – 24/20″
15 Dumbbell bench press
20/15 Calorie bike
Rx – 50/35lbs
Lv.2 – 35/20lbs
Rx + – 70/45lbs
