Warm-up:
- Row 500m
2 Rounds of:
- 15 GHD sit-ups
- 10 Strict pull-ups (band or jumping as needed)
- 5-7mins individual focus areas as desired
- 10 Strict pull-ups (band or jumping as needed)
- 5-7mins individual focus areas as desired
WOD:
Back Squat: 5-5- 5-5- 5
*Bring swim suit and goggles for tomorrow, we’re going swimming!
Cool Down:
- Pigeon stretch
- Couch stretch (20-30 secs each leg)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!