Warm Up
Breathe. Stretch. Move.
Strength
Front Squat
5x20
Heavy as possible on last set
WOD
With a partner:
500m on machine
100 KB Swings
500m on machine
75 Squats
500m on machine
50 Sit Ups
500m on machine
25 Burpees
500m on machine
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
15 min. on machine of choice for cals
Immediately in to 2 min. plank
10 min. on machine for cals
Immediately in to 2 min. plank
5 min. on machine for cals
Post
Coach’s choice
