Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
5 rounds
Minute 1 10 DB bench press
Minute 2 10 1 arm KB rows (10 R side/ 10 L side
Minute 3 30 double unders
Minute 4 30 second hollow hold
Minute 5 30 seconds Battling ropes
*For the Bench press, 1 arm rows and double unders you are looking to complete the reps under 40 seconds. adjust reps, and load as needed.
Post WOD:
Mobility or game coaches choice.
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