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Saturday 3/23/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min alternating EMOM

3 strict shoulder presses

5 push jerks


Alternating Rounds with a partner for 8 rounds

Run 150m

15 KBS (24kg/16kg)

10 Bent over rows, 95/65

5 burpees

Each round should be a sprint, then rest as partner goes.

Earlier Event: March 22
Friday 3/22/2019
Later Event: March 24
Sunday Funday 3/24/2019