Group Warm up
Every minute on the minute, for ten minutes: 2 front squats @ 60-65%. These reps should quick and effortless! Do not add weight during sets.
10 minutes hard assault bike ride. Score is total number of calories completed at the end of the ten minutes.
EXTRA: 5×5-10 Strict toe to bar.
5×10-15 Ab roll outs on the concept 2 slide.
*These should be done in a superset fashion, complete one set of toe to bar then one set of roll outs. Rest as needed between sets.