Group Warm up
Group Mobility
Strength
10×2 strict press @ 65-70% – rest 60 seconds between sets.
WOD ( Workout of the Day )
"Sundown"
5 rounds of:
30 seconds assault bike for calories + 2:30 minutes of rest (stay on the bike and keep a slow pedal.)
*Your score will be total calories from your highest and lowest calories accumulated within the 5 sets.
EXTRA:
20 calories assault bike + 3 rope climbs
-Rest 3 minutes –
15 calories assault bike + 2 rope climbs
-Rest 2 minutes –
10 Calorie assault bike + 1 rope climb
