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
