Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
2 x 10 @ 40%
5 x 5 @ 80%
WOD
5 min. AMRAP
100m sprint on machine
5 Goblet Squats
30 sec. Front Rack Hold 53/35
Rest 2 min.
Repeat AMRAP
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
1 Mile Run or 2k Row
Goal: Within :15 seconds of PR
Rest 5 min.
Repeat work
Goal: Within :15 seconds of first round
Post
Coach’s Choice
