Friday, October 29th, 2021

Coach led warm up 

Foam roll

Then,

Tabata for 4 min of:

Bear hug med ball jump squats (20/14)

Inch worm to cobra

WOD

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots

Women: 14-lb. ball to 9-ft. target

Men: 20-lb. ball to 10-ft. target

Post rounds completed to Wodify and whiteboard 

Cool down

400m jog/ walk

Spend 5 min mobility on quads and glutes (your choice)