6/18/21 – 210618

Group Warm up 

Group Mobility 

Strength

Every 2:30 x 3 sets: 9 bench press @ 80% of MONDAYS weight! 

THEN 

Every 5 minutes x 3 sets *Light weights

8 Db flys

8 Db front raises

8 Strict dips / push ups

8 Banded tricep push downs

8 Strict press

 

WOD ( Workout of the Day ) 

For time *10 minute time cap

1000m row

THEN 

15-12-9

Thrusters 95/65lbs

Pull ups

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