Warm Up
Breathe. Stretch. Move.
Strength
5x5
5 sec lower goblet squats
3 sec at bottom
1 sec to the top
Immediately back into squat
20 eccentric pull ups
5 second lower
WOD
9 min AMRAP
1, 1, 2, 2, 3, 3, etc...
Hand release push ups
Headcutters 53/35
rest 3 min
5 rounds
30 seconds KBS
30 seconds front rack hold with KB*
Every time you set it down you owe 3 burpees at the end of the workout
Post
Coach’s choice
