Group Warm up
Group Mobility
Strength
Bench press – 5×1, rest as needed between singles. Build to a new 1 rep max inside of the 5 sets.
WOD ( Workout of the Day )
Every minute on the minute, for 18 minutes – 6 rounds.
1.) Bike :45 seconds max effort – calories.
2.) 8 Dumbbell renegade rows (4R/4L) Rx 50/35lbs Lv.2 35/20lbs
3.) 15/10 Push ups
*Score it total calories racked up in the 6 rounds.
