Warm Up

Breathe. Stretch. Move.

Strength

Deadlift
Warm up and then:
5X5 @ 65%
Standing on plate.

20 Russian twists after each set

WOD

3 Rounds
4 Min amrap
5 Thrusters 95/65
7 Burpees over bar
9 Deadlifts

1 Min rest

Post

Coach’s Choice

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ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

Strength

5 Min on rower
1 Min rest
4 Min
1 Min rest
3 Min
1 Min rest
2 Min
1 Min rest
1 Min on machine

Rest 5 mins, then repeat on other machine

Post

Coach’s Choice