8/12/19 – 190812

Group Warm up 

Group Mobility

Strength 

5×3 – Overhead squats: rest 2 minutes between sets.

*Build throughout the 5 sets.

 

WOD ( Workout of the Day ) 

for time:

At 0:00

30/20/10

Assault bike calories

Toe to bar

*Ladies reduce the rep count by 5 each set.

** If you finish. before the 10 minute mark… you have earned some rest!

 

At 10:00 – for time:

15-10-5

Burpees to a target

Overhead squats – Rx 95/65lbs

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