Group Warm up
Group Mobility
Strength
3×4 @ 60% of 1rm front squat – rest 1:30 between sets.
WOD (Workout of the day)
“The Big House”
With a running clock complete the following:
0:00 – 15:00
3 Rounds of:
500m row & 400m run.
15:00 – 30:00
3 Rounds of:
30/20 Calories on the Assault bike
20 Russian Kettle bell swings 70/53lb
10 Pull ups
30:00 – 35:00
Max effort wall ball shots
*Score is total number of wall balls completed.
