Group Warm up
Group Mobility
Strength – EMOM x 9 – 3 strict press + 5% more than last week.
WOD ( Workout of the Day )
For total calories
Row or bike
EMOM x 5: 30 second max calorie
EMOM x 5: 40 second max calorie
EMOM x 5: 45 second max calorie
EMOM x 5: 50 second max calorie
Goal is 200/250 Calories after the 20 minutes.
