11/9/16 – "Chest Day"

Group Warm up 

Group Mobility 


Strength – Superset 

5×5 bench press – rest 1:30 between sets. 

5×5 Tempo strict pull ups – 3 second negative each rep, 1:30 rest between sets. 

WOD ( Workout of the Day ) 

"Chest Day"

3 rounds for time 

30 Wall ball shots (20/14lb)

30 American kettle bell swings (53/35lb)

30 Bench press (135/95lb) 

After Class – Not for time: 10 – 1 Curls. 

*All workouts can be scaled on an individual basis.

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