6/14/21 – 210614

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 

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