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