Group Warm up
Group Mobility
Strength
Every 3 minutes x 2 sets – 2 bench press @ 95%
WOD ( Workout of the Day )
For total reps ( pull ups )
0:00 – 4:00 : 25/20 Cal bike, 10 Bench press & max pull ups in time remaining
5:00 – 10:00 : 25/20 Cal bike, 8 Bench press & max pull ups in time remaining
11:00 – 15:00 : 25/20 Cal bike, 6 bench press & max pull ups in time remaining
16:00 – 20:00 : 25/20 Cal bike, 4 bench press & max pull ups in time remaining
RX – 155/105, 185/125, 205/140, 225/150
Lv.2 – 115/85, 135/95, 155/105, 175/115
