Group Warm up
Group Mobility
Strength
6×3/6 @ 80% of 1rm front squat – Rest 3:00 between sets.
WOD (Workout of the day)
“The Joe”
2:00 Max effort sit ups
1:00 Rest
4 rounds of:
:30 Max effort Assault bike
:30 Rest
1:00 Rest
2:00 Max effort sit ups
1:00 Rest
4 Rounds of:
:30 Max effort Assault bike
:30 Rest
