Workout of the Day:

1) Coach led Warm-up

2) 4 Rounds for time of
400m Run
25 Burpee Box Jumps 24/20

3) 3 Rounds not for time of
10 Ab wheel roll outs
45 Sec Side Plank each side

4) Mobility/Stretching

Competition Programming:

1) Back Squat -
1x3@ 75%, 1x3@ 80%, 5x3@ 85% of your 1RM

2) Front Squat -
1x12@ 72.5% of your 1RM

3) 4 rounds for time of
20 Calorie Cycle
15 Jumping Squats with a 45 Pound Barbell on your back

4a) 4x45 Sec Hollow Hold
4b) 4x15 GHD Sit-ups

5) Mobility/Stretching

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