Group Warm up
Group Mobility
Strength
10 x 2 Front squat @ 65% of 1rm – Rest 60 seconds between doubles.
WOD ( Workout of the Day )
"Small Plates"
EMOTM for 20 minutes
1.) 15/12 calories on the Assault bike
2.) Shoulder to overhead (115/80lb)
*All workouts can be scaled on an individual basis.
