Lessons From This Week
12. Give All and Take Nothing
13. Communicate
14. Connect
15. Become a “Come With Me Teammate
16. Practice Selfless Compassion
17. Show You Care
Primer:
3 Minute Machine, increasing intensity every 45 seconds
8 Minutes for Quality:
5 DB Bent Over Row | 5 DB Strict Press | 5 Goblet Squats | 5 Tempo Push Ups
WOD: Threshold Conditioning On Any Machine
On the Minute x 6: 20s Machine | 40s Rest
Rest 2 Minutes
On the Minute x 4: 30s Machine | 30s Rest
Rest 2 Minutes
On the Minute x 2: 40s Machine | 20s Rest
Score is total calories
Body Armor:
4 Rounds: 30 V-Ups + 15 Pausing Banded Glute Bridges
90s Rest between Rounds
No V-Ups?: Tuck Ups or Medball Abmat Sit Ups