8/30/16 – "The Root"

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. 

Share