Group Warm up
Group Mobility
Strength
5×3 Box Squat @ 70% – rest 90 seconds between triples.
WOD ( Workout of the Day )
*Retest from 7/13/16 – compare scores.
"Assault Kalsu"
100 Assault bike calories for time:
**Every minute on the minute, stop and perform 5 burpees.
EXTRA: 3 x 3:00 on / 3:00 off – Banded march ( front loaded med ball ) – 20/14lb
