11/22/16 – "Diamonds"

Group Warm up 

Group Mobility 


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 ) 


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.