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