Group Warm up
Group Mobility
Strength
5×5 Back Squat @ 90% of 1rm – Rest 2:00 between sets.
WOD ( Workout of the Day )
"Prom Queen"
3 minute AMRAP
21/15 Calorie assault bike
Max effort Jump squats with the remaining time – (45/35lb)
Rest 3:00
3 Minute AMRAP
15/12 Calorie assault bike
Max effort wall ball shots with the remaining time – (20/14lb)
Rest 3:00
3 Minute AMRAP
9 Calorie assault bike
Max effort Air squats with the remaining time
* Your score is total jump squats, wall ball shots and air squats completed.
** All workouts can be scaled on an individual basis.
