Workout of the Day:

1) Coach led Warm-up

2) 5 Rounds for time of
10 Burpees
25 KB Swings 70/53
10 Burpees
25 Wall Balls 30/20

Notes: KB Swings are Russian Style

3) Mobility/Stretching

Competition Programming:

1) Back Squat -
1x3@ 60%, 1x3@ 65%, 5x5@ 70% of your 1RM

2) Front Squat -
1x15@ 60% of your 1RM

3) For time Complete
1000m Row
100m KB Single Arm Front Rack Carry switching Arms at the turnaround
1000m Row
100m KB Single Arm Waiters Carry switching Arms at the turnaround
100m Row
100m Single Arm Farmers Carry switching Arms at the turnaround

Notes: KB Weight 70/53

4) Not For time Complete
1. Tabata Hollow Hold
2. Tabata Plank Hold

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