Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets – 8 Bench press @ 65% *Unbroken if possible.
THEN
Every 5 minutes x 3 sets *Heavier than last week!
8 Dumbbell front raises
8 Dumbbell flys
8 Strict dips
8 Banded tricep push downs
8 Strict press
WOD ( Workout of the Day )
12 Minute AMRAP
6 Dumbbell push press – 50/35 35/20
9 Slam balls – 40/20
12 Knee to elbows
