Workout of the Day:

1) Coach led warmup

2) Back Squat 3-3-3-3-3-3 Reps AHAP. Work up to somewhere between 85-95% of your 3RM and use it for all sets. If you do not have a 3RM find a heavy weight and use it for all sets. We are not looking for a new max today.

3) 4 Rounds for time of 

100m Single arm farmers carry switching arms at the turnaround 70/53

15 Thrusters 95/65

15 Pull-ups

4) Not for time complete 4 rounds of

20 V-ups

45 Second side plank each side

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277