BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder Openers
WOD
5X5
Bench Press at 70%
10 Ring dips after each set
5 Rounds
20 Lateral ball slams right
20 Lateral ball slams left
30 Second hip bridge hold with weight
10 Side raise with KB left
10 Side raises with KB right
Post
Coach’s Choice
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ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
3 Rounds
1 Min plank
1 Min squat hold
30 Seconds hip taps
30 Seconds fast mountain climbers
30 Seconds jumping lunges
30 Seconds frog jumps
WOD
50-40-30-20-10
Cals on:
Bike
Row
Ski
Post
Coach’s Choice
