Barbell 5:45am, 7:00am, 5:15pm, 6:30pm
Warm Up
Breathe. Stretch. Move.
Mobility
Shoulders, lats, and hips
Barbell
Overhead Squats
10-8-6-4-2-4-6
As heavy as possible with beautiful form each set
Ascend in weight as reps decrease, then repeat the 4-6 weights, they should feel better 2nd time
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
Ski 500m
Row 500m
Ski 500m
Row 500m
*All times should be with in 10 seconds of your 500m max
Double under practice
4 rounds
100 DUs
400m run
Post
Coach’s choice
