4/9/19 – 190409

Group Warm up 

Group Mobility 

Strength – 4 supersets of: 

5 Close grip bench press + 8 Dumbbell rows each hand – Rest 1:30 between each set.

*Add weight each round if possible.

 

WOD ( Workout of the Day ) 

20 minute alternating EMOM

1.) 15/10 Calorie bike

2.) 4 strict pull ups + 8 Push ups + 8 Slam balls 40/20lbs

*Scale the bike if needed, aim to work no longer than 50 seconds.

 

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