12/17/18 – 181217

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.

 

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