Group Warm up
Group Mobility
Strength
4×5 Back squats – Rest 90 seconds
4×3 Tall box jumps – Rest 90 seconds
*One set is 5 back squats and then 3 tall box jumps.
WOD ( Workout of the Day )
"Diamonds"
4 minutes to complete:
25 Wall ball shots (20/14lb)
15 Burpees
Max assault bike calories with the remaining time.
Rest 4 minutes and repeat for 4 rounds.
*Score is total calories in all four rounds.
**All workouts can be scaled on an individual basis.
