Coaches Choice (No Measure)
Metcon (Time)
100 single unders
50 Wallballs 20/14
25 Knees to elbows
5RFT
RX+
Sub K2E for TTB
Metcon (No Measure)
Core Work
Emom 12
Weighted Plank 45Sec @ 10/14
GHD Sit-ups x8-15
Back Extensions x 10
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest