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.
