Group Warm up
Group Mobility
Strength
15 Minutes to establish a HEAVY bench press! This is relative to the day and person… we simply need a baseline for you.
THEN
Every 5 minutes x 4 sets
8 Bent over rows
8 Dumbbell pull overs
8 Db hammer curls
8 Push press
WOD ( Workout of the Day )
Row 2,000m for time
