Warm Up

Breathe. Stretch. Move.

Strength

Bench Press
Warm up to 70% then
5X5 @ 70% with 3 second lower.

In between each set:
15 V-Ups

WOD

For time:
50-40-30-20-10
KB swings
Jumping lunges

Every min 2 burpees including 0.

Post

Coach’s Choice

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ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

Strength

Tabata:
Squats- rest in squat hold
Push ups- rest in plank
Sit ups- rest in hollow rock

WOD

500 m ski max effort

Rest 3 mins

500 meter row max effort

Rest 3mins

1 min bike for cals

Post

Coach’s Choice