Warm Up
Breathe. Stretch. Move.
Mobility
15 min. hip and hamstring mobility
WOD
3 rounds
3 min. to perform 500m row/ski
3 min. AMRAP
3 burpees
6 sit ups
9 squats
Post
Coach’s Choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
500m at 26 s/m
Goal is to be within 15 sec. of 500m max
then
With a partner on either rower or ski erg, each member completes:
500m
400m
300m
200m
100m
200m
300m
400m
500m
Post
Coach’s choice
