Barbell
5:45am , 7:00am, 5:15pm, 6:30pm
Warm Up
Breathe. Stretch. Move.
Squat therapy and shoulder mobility
Barbell
Overhead squat
10-8-6-2-2-2 build to heavy if good form
Breather
3 rounds
1 min. plank
30 seconds hollow rock
15 min. mobility and durability
Endurance
11:30am
Warm Up
Breathe. Stretch. Move.
WOD
10 min. assault bike for cals
Score is cals
then
1:1 work:rest ratio on ski or row
2k row/ski
Rest
1k row/ski
rest
500m row/ski
rest
Post
Core work
