Group Warm up
Group mobility
Strength
Bench press @ 80% of Mondays weight! Every 2:30 minutes x 3 sets x 8 reps.
THEN
Every 5 minutes x 3 sets *Light weight
8 Dumbbell front raises
8 Dumbbell flys
8 Dips
8 Banded tricep dips
8 Strict press
WOD ( Workout of the Day )
Every 5 minutes x 3 sets
750m Row *Record each time!
