-Warm Up-



Musical Wall Balls



-WOD-

 

RECOVERY WORKOUT* 


EMOM x 10 MINUTES


MIN 1 -- AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs

MIN 2 -- Row ,Bike, ski Moderate Effort


-Rest 3:00-


EMOM x 10 MINUTES


MIN 1 -- AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups

MIN 2 -- Row , Bike, ski Moderate Effort


*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. 


COOL DOWN 

FOR RECOVERY

10:00 Foam Rolling


5:00 Upper Back & Lats

5:00 Quads & IT Band