Friday:  February 7, 2019

Warm-Up(0:00 – 10:00)
Mobility:  Banded Internal/External Rotations, 20/arm

2 Rounds
10 Spidermans
10 Dive bomber pushups
10 Second bike/row (all-out effort)

Strength/Skill(10:00 – 25:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(30:00 – 54:00):

Fitness/Performance/Competition
Monostructural intervals for Cals.
24 Minutes:
1:00 Work
1:00 Rest
Calorie accumulation ( if desired, alternate between Bike/Row/Ski etc.)