11/17/22 – 221117

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 incline bench press *+5% Switch grips every third set 

WOD ( Workout of the Day ) 

For total distance on a 20 minute clock

Bike, row, run or ski… the choice is yours! one machine only for the whole duration

POST WOD – 3 sets of: 8 bent over rows + 12 dumbbell lateral raises + 15 dumbbell hammer curls 

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