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Warm-up
Warm-up
coach led
Warm-up
wod prep: empty bar good mornings, lateral med ball toss

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 35
48 double unders
27 sit-ups
26 American swings (12-24kg)
25 Russian twist
24 sdhp

Optional Additional Conditioning
Metcon
Split Jerk Practice
30 reps left, 30 reps right

empty bar
400m Sandbag Carry (Weight)
As heavy as possible. Not for time. Embrace the grind

Mobility and Recovery