Warm Up
Breathe. Stretch. Move.
Strength
8 min EMOM, alternating stations
Station 1: 30 sec double under practice
Station 2: 8 Ring Rows (as hard as possible)
WOD
15 min AMRAP
200m run
10 KB Swings 53/35
10 goblet-hold lunge 53/35
20 sit ups
10 pushups
Post
Coach’s choice
