6/24/16 – "Sault Ste. Marie"

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. 

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