Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets
10 Bench press @ 55%
THEN
Every 5 minutes x 3 sets
8 Dumbbell front raises
8 Dumbbell flys
8 Strict dips / push ups
8 Banded tricep push downs
8 Strict press – 95/65lbs
WOD ( Workout of the Day )
For time: *17 min cap
50 Push ups
50 Sit ups
50 Box jumps – 24/20″
800m Run
