Group Warm up
Group Mobility
Strength
7×3 Front Squat – Rest 2:00 between sets. Build to a heavy triple for the day!
WOD ( Workout of the Day )
"Knocker Ball"
For time:
27 – 21 – 15 – 9
Assault bike calories
Burpee box jump ( 24/20")
Wall ball shots (20/14lb)
*All workouts can be scaled on an individual basis.
