Group Warm-up

Strength:

Back Squat
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101-102%

Conditioning:

Every Minute on the Minute x 15min

1- Bike, Row or Ski x 45sec for Max Calories

2- Overhead Squat 45/35 x 20 reps

3- Double-unders x 30sec Max Reps