Group Warm up
Group Mobility
Strength
Bench press – every 2:30 x 3 sets
10 reps @ 80% of Mondays weight
THEN
Every 5 minutes x 3 sets
8 Db flys
8 Db front raises
8 Strict dips
8 Banded tricep push downs
8 Strict press – 75/55lbs
WOD ( Workout of the Day )
2 rounds for time
20-15-10
Bench press Rx 135/95lbs Lv.2 95/65lbs
2 rope climbs after each set
Rest 4 minutes between rounds
