Barbell

Warm Up

Breathe. Stretch. Move.

WOD

Over Head Squats
Review form and then
5x5 at light weight

then

Strength

5x5 tempo squats
Building to as heavy as possible
3 second eccentric, 2 second pause at bottom, 1 second at the top

Post

Coach’s choice

Endurance

Warm Up

Breathe. Stretch. Move.

WOD

20 min. on machine for meters
Rest 5 min.

6 rounds
400 meter sprint
1 min. plank

Post

Coach’s Choice