Group Warm up
Group Mobility
Strength
3×4@ 60% of 1rm front squat – rest 1:30 between sets.
WOD ( Workout of the day)
"Sault Ste. Marie"
Double tabata (40 seconds of work, 20 seconds of rest – 4 rounds for each movement, one minute rest between each movement.)
1.) Dumbbell push jerk (55/35) each hand
2.) Assault bike
3.) Slam ball (20/40lb)
4.) Row
5.) Bear complex (115/95)
*Complete all 5 movements for 1 repetition of the complex. 1 power clean, 1 front squat, 1 push press, 1 back squat and 1 behind the neck push press.
*All workouts can be scaled on an individual basis.
