Mobility
15 minutes of stretching, coach’s choice, or:

2 minute standing straddle
2 minute pigeon per side
1 minute twisted cross per side
2 minute lunge stretch per side
2 minute standing straddle

Workout of the Day
7 rounds:
40 seconds of sandbag cleans
20 seconds of toes to bar
60 seconds of rest

We got a chance to review these movements during skill work earlier this week, now we’ll be putting them to the test. Pick a sandbag weight that lets you rest no more than 2 or 3 seconds between reps through the whole 40 seconds of work.

If you need to share equipment, partner up and work in the opposite minute from your partner.

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 7×1:00 on, 1:00 off