Warm Up
Shoulder openers
200m jog
7 mins
10 jumping squats
5 head cutters
5 KB swings
Strength
3x1 min. max effort
Cals on air bike,rower, & ski erg
WOD
20 minute circuit
1 min cardio
1 min plank
Compare to 9.3
Post
Coach’s choice
Warm Up
Shoulder openers
200m jog
7 mins
10 jumping squats
5 head cutters
5 KB swings
Strength
3x1 min. max effort
Cals on air bike,rower, & ski erg
WOD
20 minute circuit
1 min cardio
1 min plank
Compare to 9.3
Post
Coach’s choice