Group Warm up
Group Mobility
Strength
Every 2:30, for 5 rounds.
5 bench press + 10 Dumbbell rows each arm!
WOD ( Workout of the Day )
Teams of 2
0:00 – 5:00: AMRAP assault bike calories
5:00 – 15:00: AMRAP
8 Slam balls – 40/20lbs
4 Box step overs with the slam ball – 24/20″
*Alternate full rounds with your partner.
15:00 – 20:00: AMRAP assault bike calories
