Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets – 7 Bench press @ 70% *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
8 Banded tricep extension
8 Strict press
WOD ( Workout of the Day )
20 Minute AMRAP
500m Row
300m Run
50 Double unders
