Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets – 9 Bench press @ 60% *Unbroken reps if possible.
THEN
Every 5 minutes x 3 sets *Heavier than last week
8 Db front raises
8 Db Flys
8 Strict dips / push ups
8 Banded tricep push downs
8 Strict press
WOD ( Workout of the Day )
9 Intervals of 1:00 on / :30 off – Alternate movements every interval for 3 TOTAL ROUNDS
1.) Max calorie machine *Row
2.) Max dumbbell box step overs – 50/35lb 24/20″
3.) Max burpees
Score is total reps completed after the three rounds
