Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 2 x 1 x 2 x 3
Stimulus/Focus: Choose your own weights to get the highest total pounds lifted that you can! If you miss a set, you cannot reattempt it or count it. Lift on a 2-minute clock. You will enter your heaviest single here. Below you will enter your total pounds lifted for successful sets.
Total Pounds Lifted in Strength (Successful Sets)
WOD: Four 4-Minute Rounds
60 Double Unders
12 Burpees
6 Knees to Elbow
Stimulus/Focus: Sprint through this work as quickly as possible. Give yourself as much time to rest as you can before beginning again. You will have four separate times.
Cool Down: 2 Rounds for Quality
20 Seconds Arch Hold
20 Seconds Hollow hold
20 Seconds Side Plank with Rotation (L)
20 Seconds Side Plank with Rotation (R)
Focus on a strong midline and always keep your glutes engaged.