Group Warm up
Group Mobility
Strength
2×4 Bench press @ 80% of Mondays weight every 2:30
Every 5 minutes x 3 sets
8 dumbbell flys
8 dumbbell front raises
8 Strict dips
8 banded tricep extension
8 Strict press
WOD ( Workout of the Day )
For time: *18 minute time cap
30 alternating dumbbell hang snatch
30 Single arm dumbbell overhead lunges
40 Box jump overs
400m run
40 Push ups
30 Single arm db hang squat cleans
30 single arm dumbbell C+J
