General Programming:

1) Coach led Warm-up


2) Tabata Plank holds (20 second hold 10 seconds of rest for 8 rounds)


Rest 2 minutes then


3)For time complete

800m row

50 sit-ups

800m row

40 sit-ups

800m row

30 sit-ups


Rest 2 Minutes


4) Tabata hollow holds (20 second hold 10 seconds rest for 8 rounds)


5) Mobility/stretching


Competition Progrmming:

Rest Day



No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277