LEVEL 1

ACTIVATION:

10 min run or airdyne warmer

SKILL:

10min athlete choice

WOD:

EVA [LVL 1]

5RDS:

[40min time cap]

COOLDOWN:

7min kb slow walk w/ kb in OH carry position (2x35/26)

**As few breaks as possible, each time you break perform 5/leg single leg glute bridges

RECOVERY:

30-60min mash party

LEVEL 2

ACTIVATION:

10 min run or airdyne warmer

SKILL:

10min athlete choice

WOD:

EVA

5RDS:

[40min time cap]

COOLDOWN:

7min kb slow walk w/ kb in OH carry position (2x35/26)

**As few breaks as possible, each time you break perform 5/leg single leg glute bridges

RECOVERY:

30-60min mash party