Group: 3 in 3
In Place lunge
Inch Worm w/Push Up
Russian Twists
MOB: Wrists and Shoulders
Strength: 15’ to complete 3 x 5 of 70-75% of 1RM Front Squat
WoD: 4 RFT
500m Row
15 Ring Push-ups a) HR Push ups b) Push of your choice
10 OH Lunge (45/25) a) 35/15 b) 25/10
Coach’s Notes: Each of these movements is just short enough to consider doing unbroken as you’ll be moving to different muscle and energy systems. You may want to go for it and try to catch your breath while rowing!
MOB: Roll Posterior and Quads / Lax Glutes and Pecs