Barbell
Warm Up
Breathe. Stretch. Move.
WOD
Mobility
Movement review - Squats
4x6
High Box Squats at high weight
80%+ of back squat by last 3 sets
then
4x6
Overhead Squats
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
Ski 500m
Row 500m
Ski 500m
Row 500m
Pace should be within :10 seconds of 500m PR
2 min. rest in between intervals
then
Double Under practice
4 Rounds
100 DUs
400m run
Rest 1 min.
500m cool down
Nasal breathing only
Post
Coach’s choice
