DATE – Thursday
Warm-up/Mobility
3 Rounds:
5 shuttle runs (1 shuttle = 1 length running forward, 1 backward. ¾ pace)
50’ duck walk: 25’ forward, 25’ backward
Samson Stretch 2 x 30secs per side
Posterior Chain floss w/band 60 secs per side
WOD A)
Back Squat: 3 reps EMOM for 7 mins – heavy: increase each set as required but NOT to failure.
WOD B)
Teams of 3 complete the 25 min AMRAP for total meters, double unders & calories:
200m Run
AMRAP Double Unders
Row for Cals
*One person per station, 200m run dictates when athletes switch, athletes move in order to the next station.
