Group Warm up
Group Mobility
Strength
5×5 Backsquat ( heavier than last week. three count pause at the bottom) 2:00 rest between sets.
WOD ( Workout of the day )
"The Root"
40-30-20-10
Air Squat
Sit ups
Rest 5:00 then…
30-20-10-5
Assault bike Calories
Double unders ( X2 if you are performing singles)
*Score is combined time for both workouts.
**All workouts can be scaled on an individual basis.
