Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy single bench press then 5x2 @ 90% of todays heaviest

3) 6 Rounds for time of
7 KB Push Presses Left Arm 70/53
100m Run
7KB Push Presses Right Arm 70/53
50 Double Unders

4) Mobility/Stretching

Competition Programming:

1) Back Squat - Work up to a 3RM then 5x2@ 95% of todays 3RM

2a) 3x10 Front Rack Step ups to a 20 inch box alternating legs using 125/90
2b) 3x10 DB Front Squats AHAP

3) For time complete
 10 Hill Sprints resting on the walk down (Run up Dock St to Fraisers)

4) Mobility/Stretching

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