Workout of the Day:

1) Coach led Warm-up

2) For Time Complete
75 Air Squats
50 Burpees
50 Pullups
50 Burpees
75 Air Squats

3) Not for time complete 3 rounds of
60 Second Plank hold
30 situps

4) Mobility/Stretching

Competition Programming:

1) Back Squat - Work up to a 3 RM then 5x2@ 90% of todays 3RM

2a)3x10 Front Rack Step ups to a 20 inch box alternating legs using 95/65
2b) 3x10 Single Arm KB Front Squats Each Leg 70/53

3) For Time complete
3000m Row

4) Mobility/Stretching

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