11/16/19 – 191116

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every minute on the minute x 8 minutes – alternating movements

1.) 30 seconds of dips

2.) 30 seconds of dumbbell devil presses Rx 50/35lbs Lv.2 35/20lbs

REST 2 MINUTES 

Every minute on the minute x 8 minutes – alternating movements

1.) 30 seconds of bike calories

2.) 30 seconds of dumbbell power cleans

REST 2 MINUTES 

Every minute on the minute x 8 minutes – alternating movements

1.) 30 seconds calorie row

2.) 30 seconds of dumbbell front squats

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