Group Warm up
Group Mobility
Strength – Every 3:00 x 6 sets:
3 Bench press + 5 Strict / weighted dips *Add weight every set for a heavy triple on the day.
WOD ( Workout of the Day )
For time – 15 minute time cap
100 push ups
EMOM including 0:00 – Row 100m.
RX+ – 150 push ups Lv.2 – 80 Push ups Lv.3 – 80 Push ups from the knees
Finisher: 30 strict pull ups *Not for time and in as few sets as possible
