Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets for load:
5 Weighted pull ups
*If you’re using a band, use a 3 second eccentric after each rep.
WOD ( Workout of the Day )
4 Rounds for total reps:
3:00 Calorie Row / Ski
1:00 Ring Muscle ups
Lv.2 – Muscle up transition
Lv.3 – Ring rows
