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