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
