Mobility stretches (coach’s choice)

Bergeron Beep Test

EMOM for as long as possible:

  • 7 thrusters (75/55)
  • 7 pull-ups
  • 7 burpees

*Minimum of 10 rounds. Rest as needed to complete 10 rounds.

*18 minute time cap

Planks

Weighted if possible

  • 1 minute front
  • 1 minute left side
  • 1 minute right side
  • 1 minute back