Happy Monday athletes. 

We are quickly arriving to our big competition day. Thank you to those who came out this Saturday for our meeting. We have had a lot of athletes sign up to volunteer which we are thankful for but have not seen very M any at the meetings. We are getting very close,  and want you all to be prepared on the day of so the competition can go smoothly. Please try and make the remaining meetings, or talk with your coach. Thank you! 


A. Every 2 minutes, for 10 minutes

(5 sets):

20 Walking Lunges (Heavy KBs in each hand or Bar -Back racked w/#)

B. Strength  (10 minutes)

5 sets:

Bench Press x 4-6 reps

C.Three sets of:

Single-Arm DB Row x 8 reps each side @ 2111

Rest 45 seconds

Hollow Holds/or Rocks x 60 seconds

Rest 45 seconds



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