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