Group Warm up
Group Mobility
Strength
5×2 Front squat @ 80-90% of Mondays weight – rest as needed between sets.
WOD ( Workout of the Day )
10 minutes to accumulate as many calories as possible on the assault bike! This is a retest & I will post your old scores at the end of the day.
*Men – shoot for 150+ calories on the bike.
*Ladies – shoot for 100+ calorie on the bike.
This is a mental workout more than anything. Pick a target calorie number for the first 2 minutes and adjust as needed from there.
