Group Warm up
Group Mobility
WOD ( Workout of the day )
"Nothing but the squat"
0:00 – 15:00 – 3 rounds of:
30/20 calories on the Assault bike
20 Russian KB swings (70/53lb)
10 burpees
15:00 – 30:00 – 3 rounds of:
400m run
500m row
30:00 – 35:00
Max overhead squats (95/65lb)
*Score is total number of squats completed. If you finish the 3 rounds before the 15 minutes is up rest.
*All workouts can be scaled on an individual basis.
