Barbell

Warm Up

Breathe. Stretch. Move.

Barbell

Mobility: Shoulders, lats, hips

then

Overhead Squats
10-8-6-4-2-4-6
As heavy as possible with beautiful form
Each set ascend in weight
Then repeat the 4-6 weights

Post

Coach’s Choice

Endurance

Warm Up

Breathe. Stretch. Move.

WOD

Ski 500m
Row 500m
Ski 500m
Row 500
All times should be with in 10 seconds of 500m PR

then

4 Rounds
100 DUs
400m run

Post

Coach’s Choice