Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
1 x 1
Stimulus/Focus: Spend 15 minutes to find a heavy single.
WOD: Four 6-Minute Rounds
400 Meter Run
12 Pull Ups
24 Strict Push Ups
36 Air Squats
*RX+: Weight Vest (20/14)(14/10)
*Complete the work as quickly as possible to give yourself as much time to rest as you can before starting again.
Stimulus/Focus: Push as hard as possible in each round. These should be four mini sprints.
Cool Down: Tabata Flutter Kicks