Warm Up
Breathe. Stretch. Move.
WOD
6 Rounds For Time
8 Alternating Front Rack Lunge 135/95
8 Push Press 135/95
15/12 cals on machine
Rest 1 min. between rounds
6 Rounds For Time Scaled Version
8 Alternating Dumbbell Lunge 45/30
8 Push Press 95/65
12/9 cals on machine
Rest 1 min between rounds
Post
Eccentric Split Stance Good Morning
2 x 6/side w/ :06 sec lowering
Eccentric Dumbbell Pull Over
2 x 6/side w/ :06 sec lowering
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
Row 5k
Rest 5 min.
10 x 100m sprint
:30 sec. rest between intervals
Post
Coach’s Choice
