Warm up:
AS A GROUP - with your Coach watching to make sure you DO IT!
200m jog
200m SPRINT
200m jog
50m duck walk
Skill:
5x
Max effort
Elevated push ups
Strict chin ups
Strength:
Deadlifts
2-3 sets warm up of 8-10 reps at 30-35% correct any form issues, make sure everything feels warm and ready to go
5 sets of 5 reps at
55/63/70/77/85%
Metcon:
Well yesterday was our littlest athletes birthday, and we are honoring him with his own birthday workout - HAPPY BIRTHDAY JONAS
11 minute AMRAP
5 back squats 60% - this should be heavy for 5 for 11 minutes
30 double unders
5 pull ups
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