7/11/17 – "Legacy"

Group Warm up 

Group Mobility 


Strength 

every minute on the minute, for ten minutes – 2 bench press @ 65%. Focus should be on speed of the bar. 


WOD ( Workout of the Day ) 

"Legacy" 

Max reps in 2 minutes of: 

Push ups 

Assault bike calories 

Strict pull ups 

Dumbbell walking lunges (35/20lb) 

*Rest 1 minute between each movement. 

Max reps in 1 minute of: 

Push ups 

Assault bike calories 

Strict pull ups 

Dumbbell walking lunges (35/20lb) 

*Rest 30 seconds between each movement. 


EXTRA: 1 x 100 banded face pulls. 

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