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