Group Warm up
Group Mobility
Strength
8×3 Seated strict press ( 4 second hold overhead ) moderate load – rest 1:30 between each triple.
WOD ( Workout of the day )
"Misfit"
Every minute on the minute, for 25 minutes.
1. 15/12 calories on the assault bike
2. 20 ab mat sit ups
3. 16 steps (8R/8L) overhead walking lunges #45/25 plate
4. 5 strict pull ups
5. Rest
* Start back from the top for 5 total rounds.
* All workouts can be scaled on an individual basis.
