Thank you for the great photo of Sophie, Ewik!

PART 1: Choose One

METCON

20 Min AMRAP
2 Cals Assault Bike or Rower
2 Ring Rows
2 Burpee Box Jump or Step Up
4…6…8..10

OR

STRONG

Partner up for spotting. This WOD isn’t for time but keep the rest to a minimum.

15-12-9-12-15
Close Grip Bench Press Rx is 0.75 / 0.5 Bodyweight
5 Heavy Object to Shoulder Between Each Set

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching