Strength
Alternating EMOM 12 minutes (4x through):
1- Walking Lunges holding DBs x 10-12 steps
2- Med Ball Squat Cleans x 6-8 reps
3- Downward/Upward Dog
Conditioning Benchmark WOD
“CFIL Sprint Tri”
For Time (16′ CAP)
800m Row
800m Run (2x400m)
80 Burpees
Cool-Down
2-3 Rounds:
30 sec. Hamstring Stretch per side
30 sec. Pigeon Stretch per side