A. Warm Up
Coaches Choice

B. SWOD
NonFunctional Day
3 x 10 – Bicep Curls & Tricep Extensions HEAVY
Super-set these. Once you’re done with Curls move to Tricep Extensions
If you can handle more sets go for it!

C. WOD
Partner Workout Only one person can work at a time
“Painstorm”
25 Deck Squats (backroll burpees)
50 Burpees
75 Walking Lunges
100 Situps
75 Walking Lunges
50 Burpees
25 Deck Squats
After each movement run 300Meters
40 Minute Cutoff