1/16/18 – 180116

Group Warm up 

Group Mobility 


Strength 

4×5 Pendlay row – Heavy as possible, rest 60 seconds.

4×8-12 Dumbbell bench press – Heavy as possible, rest 60 seconds. 

*These sets should be performed as a superset! Do 5 rows then rest 60 seconds then do 12 bench press rest 60 seconds.. that is one set. 


WOD ( Workout of the Day ) 

4 rounds – for total reps. 

45 seconds max assault bike calories 

45 seconds max power cleans 

RX+ 165/110 / RX 135/90 / Lv.2 95/65 

Rest 3 minutes between rounds 


EXTRA: 1×100 banded tricep extension

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