Group Warm up
Group Mobility
Strength
Bench press @ 80% of Mondays weight – 3×8 every 2:30 minutes.
THEN
Every 5 minutes x 3 sets *light day
8 Dumbbell front raises
8 Dumbbell flys
8 Strict dips
8 Banded tricep extensions
8 Strict press
WOD ( Workout of the day )
Every 5 minutes x 4 rounds
Run 400m
10 Deadlifts
10 Burpees over the bar
Rx 135/95lbs
Rx + 185/125lbs
Lv.2 95/65lbs
