Group Warm up
Group Mobility
Strength
Pause front squat 3×3 @ 65% of heaviest set. Three second pause at the bottom.
WOD ( Workout of the Day )
"Pedal To The Metal"
Every 5 minutes, for 25 minutes complete:
1.) 20/15 calories on assault bike + 40 burpees.
2.) 20/15 calories on assault bike + 50 Double unders.
3.) 20/15 calories on assault bike + 40 Deadlifts (115/75lb)
4.) 20/15 calories on assault bike + 30 Front squats (115/75lb)
5.) 20/15 calories on assault bike + 30 Hang power cleans ( 115/75lb)
*All workouts can be scaled on an individual basis.
