Group Warm up
Group Mobility
Strength
Bench press 3×5 @ 80% every 3 minutes.
Every 5 minutes x 3 rounds *Heavier than last week
8 Dumbbell flys
8 Dumbbell front raises
8 Strict dips
8 Banded tricep extensions
8 Strict press
WOD ( Workout of the Day )
5 Rounds
3 Minutes on / 1 Minute off
5 Strict HSPU / Push ups
7 Toe to bar
9/7 Calorie row
