7/9/21 – 210709

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 3 sets: *Light day!

8 Dumbbell flys

8 Dumbbell front raises

8 Strict dips / push ups

8 Banded tricep extensions

8 Strict press

WOD ( Workout of the Day ) 

For time: 25 min cap

Row 500m Row

30 Bench press

Row 1000m

20 Bench press

Row 2000m

10 Bench press

Rx – Bodyweight 

Lv.2 – 3/4 Bodyweight 

Lv.3 – 1/2 Bodyweight 

 

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