Group Warm up
Group Mobility
Strength
Every 3:30 x 3 sets:
5 Pendlay rows + 10 Dumbbell lateral raises
WOD ( Workout of the Day )
AMRAP x 10 minutes
1-2-3-4-5… continue to add 1 rep to each movement
Dumbbell Turkish get up
Strict pull ups
Rx – 50/35lb dumbbell
Lv. 2 – 35/20lbs + Ring rows
