Thursday

Warm-up
Warm-up
4 Sets (10:00 CAP)
1:00 Easy Cardio
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats

Coaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout.

Workout
Metcon
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*…

*Practice nasal breathing during recovery

-No Additional Rest b/t Sets-

(No Measure)

Cool Down
Warm-up
FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat

(No Measure)