Workout of the Day:

1) Coach led warm-up

2) In two teams complete 4 rounds each of
5 Sang bag slams
50 Double Unders
5 sand bag slams
100m Run
5 Sand Bag slams
200m Row

3) Mobility/Stretching

Competition Programming:

1) Floor Press 5x5 using 150

2) EMOM for 8 Minutes complete
Even Minutes - 7 Push Presses using 145
Odd Minutes - 45 sec plank hold

3) 4 Rounds for time of
15 DB Snatches using 50/35
alternating arms
400m Run

4a) 4x45 second hollow hold rest as needed between rounds

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277