10/10/17 – "Apex"

Group Warm up 

Group Mobility 


Strength 

8×3 Bench press @ 65% – rest 45 seconds. 

8×3-5 Strict ring dips / Plate push ups (4/2") – rest 45 seconds. 

**Movements should be done in a superset fashion. Three bench press followed by ring dips = one set. 


WOD ( Workout of the Day ) 

"Apex" 

Every 5 minutes for 4 sets: 

15/12 Assault bike calories 

300m run 

15 American kettlebell swings (53/35lb) 

RX+ 30/20 cal, 300m run and 15 KB (70/53lb) – wear a vest. 

Share