8am-10am: Open Gym
10am: Group WOD

EMOM x 9 mins of:
Min 1: Bike Calorie
Min 2: Box Jump Over, 24/20 in
Min 3: Bench Press, 155/105 lbs

A fun workout today that is on the shorter duration. The goal is to accumulate max reps of bike calories, box jump over, and bench press. Weight on the bench press is something you should be able to get 10 to 15 reps unbroken with when you’re fresh.

Midline Work
2-3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Forearm Plank Hold, 20 secs
10 L/10 R Standing Teapots, pick load
Forearm Plank Hold, 20 secs
Rest 1 min

Post Work 1x:
1min per side Pec Stretch
1min Cobra to Downward Dog