Warm Up
1) Your choice – 3 min

Mobility
In workout today

WOD
Custom Goals Training – 20 min

Mobility, stability, recovery + aerobic base

A. 60 Strict Burpees – must pause 1 sec in each phase.
B. 5/5,4/4,3/3,2/2,1/1 reps of Lateral pushups, rest 30 sec in low squat b/t sets.
C. Powell Raise: 3 x 6-8/arm @3010, rest 60 sec b/t arms in kneeling lunge stretch
D. Side Planks: 90 sec/side, 60 sec/side, 30 sec/side – rest same as work b/t sides