Warm Up

Breathe. Stretch. Move.

Strength

Shoulder Accessory Work
4 x 10
Single Arm Shoulder Press, Left
Single Arm Shoulder Press, Right
DB Row, Right
DB Row, Left

WOD

6 min. AMRAP
5 Ground to Overhead 45/25
10 Plate Hop Overs (side to side) 1
10 Plate Hops (on and off)

Rest 2 min.

Repeat AMRAP

Post

Coach’s Choice

Endurance 11:30am & 5:15pm

Warm Up

Breathe. Stretch. Move.

WOD

5 x 100m sprints
Slowest time is score
1 min. rest b/t intervals

then

10 Rounds
1 min. Cals
1 min. Plank

Post

Coach’s Choice