WARMUP:
Coaches Choice
STRENGTH/SKILL:
3 Super Sets
2 x 3 Sots Press (i.e. 3 presses in squat, stand and repeat 3 presses in squat)
5 Goblet Squats with Press
5R/5L Goblet Squat to Overhead Press
* Warm up and use same weight across all 3 sets.
WOD:
Performance Sport
5 Rounds, 90 Seconds Each
10 OHS (115/85\75)
Max Cals on Rower
Rest 90 Seconds
Functional Athlete
5 Rounds, 90 Seconds Each
10 OHS (75/55)
Max Cals on Rower
Rest 90 Seconds