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Window to the Past

Warm-up: Coach's Choice Skill: 10-15 minutes to work on Weakness Teams of 2 20 min Amrap 100 Double Unders 90 Jumping Lunges 80 Sit-up 70 Push-up 60 Kb Swing 50 Db Thrusters

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Bouncing Ball

Warm-up: 3 rds 10 Goblet Squat 10 single leg DeadLift 10 Scap Pull-ups 15 sec Hold Pistol Position on box (each side) + Mobility Strength: 4 sets 3 Back Squat @85-90%% 10 Dbl Bicep Curl 10 Single arm Tricep Kick Back (per side) Conditioning: 40-30-20-10 Cal Row WallBall

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Ride The Wave

Warm-up: 5 minutes of Run, Row or AD + Mobility Strength: 18 minutes 3 Bench (85-90%) 5 Tempo Ring Row (4 sec up/4 sec down) *advanced athletes may sub tempo ring pull-ups. Conditioning: 18 min Amrap 1 Rope Climb 1o Box Step Over W/ Med Ball 15 WallBal Sit-up

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