Rose City Barbell – Group Training

dynamic
hip circles
sleds

Strength
Bench press 5×5
pendlay row 5×5

single arm DB row
neutral grip DB press

Banded face pulls
banded tricep extensions

Conditioning
Row intervals/assault bike

(No Measure)

Dynamic

hip circle

band work

Bench Press (5×5)

Pendlay Row (5×5)

Metcon (Calories)

Sled work

air bike/ rowing intervals