8:00 minutes for Quality
10/10 Arm Swings (Forward and Back)
5 Hollow to Arch Roll- from the window to the wall
:20/:20seconds Single Leg Glute Bridge Hold
10 Scapular Push-Ups

Workout
40 minute EMOM

Minute 1- 12-9 cal bike
minute 2: 50/50ft (15/15m) Crossbody High Low KB Carry 53/35lb, (24/16kg)
minute 3: 13/10 Calorie Ski Erg
minute 4: 10 Shoot Throughs
**we will options for the shoot throughs, like hollow hold and arch holds

The goal today is to treat this more like active recovery and working into a steady state
pace on the workout. The main focus here will turn into the KB High Low Carry and the
Shoot throughs. The shoot throughs can be done from high boxes to low level parallettes
depending on the athlete’s ability today. Choose the most challenging option that you can
consistently hit. For the KB High Low Carry, we are looking for the same weight KB in
each arm, however we know that going overhead could be a challenge, so adjusting that
to a lighter load would be a beneficial adjustment for the day