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Thursday 10/10/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

30 sec of work 30 sec of rest, cycle for three rounds between:

Empty barbell curls

Burpees

Handstand hold, or plank with elevated feet.

Workout and Endurance:

Complete as many rounds as possible in 18 mins of:

18 Reverse lunges

15 V-ups

12 Box Jump Overs 24/20

9 push ups, elevated feet, men, two 45lb bumpers, Women one 45lb bumper.

Lift and Skill:

Work on two goats

Earlier Event: October 9
Wednesday 10/9/2019
Later Event: October 11
Friday 10/11/2019