Tuesday, February 9th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Wall Sit Wallop

Wall Sit for 2 minutes

2 Rounds of

Wall Sit with alternating Dumbell Raises x 20 reps total (10 on each arm)

Wall Sit with alternating Dumbell Hammer Curls x 20 reps total (10 on each arm)

Wall ball Situps to the wall x 20

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Practice: Burpee Broad Jump

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Strength: Shoulder Press 6x3

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WOD: 3 Rounds of

5 Minute AMRAP of

10 T2B

10 KB Push Press 55/35’s

rest 2 minutes between each round

*pick up where you left off

**Score = total rounds

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Endurance: Meet at ECF @ 530 am

(Death by Burpee + 10 meter Sprint) x 3

with 2 minutes between rounds