Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KBS
10 goblet squats
10 push-ups
Mobility
CFP squat mobility series; take the time to warm up what you need to.
Strength
A1. Back squat – 3×2; first week of two’s, this should be the heaviest yet
A2. 250m row between each set @40% effort, x3
*only 2 more weeks of the squat progression, really work for these heavy doubles
WOD
“First and Goal”
15 min AMRAP
20 wall balls
15 /12 cals on the rower
10 pull-ups
*simple, yet effective
Cool Down
3 min yoga progression with coach as a cool down
