Warm-up: 200m Run, Calf Stretch (30 seconds), Rotator Cuff Stretch (30 seconds), Hip Opener Stretch (30 seconds), 10 Pull-Ups, 10 Push-Ups, 10 OHS (45/25lbs),
MetCon – Not For Time:
30 Box Jumps (30”/24”)
50 KB Swings (50/35lbs)
3×10 GHD Oblique Sit-Ups (each side)
7 Rope Climbs
5 Sled Drags (for speed)
Finisher: Work on Goats!
NO OPEN GYM OR FREE SATURDAY tomorrow due to the Marine Mud Run! If you are participating in the race and want to carpool/ follow we will be meeting at the gym at 7AM sharp! We will leave approximately 10 minutes later, so don’t be late! (Like I can talk.)
P.S. People running…you may want to duck tape your tennis shoes to your feet, or have a pair of really solid trail running shoes. Last year multiple people lost shoes in the mud pit.
6AM is the bomb diggity (those of you who came this morning, you know what I mean)!
<3 Coach Miss J