Coaches Notes

  • Be a warrior when it comes to delivering on your ambitions. And a saint when it comes to treating people with respect, modeling generosity, and showing up with outright love. Robin S. Sharma
    Read more at: https://www.brainyquote.com/topics/showing_up
  • 80% OF SUCCESS is showing up. Woody Allen
  • Sexy Flexy tonight with Jacob at 6:30

Warm Up

AS ALWAYS THE MEANIE WAY HAM SIDE TO RIG NOT THE GARAGE DOOR TO RIG xxoxooo
JUMPING JACKS
HORIZONTAL JACKS
GRAPEVINES LEFT
GRAPEVINES RIGHT
DON SAMPSON LUNGES
HIGH KNEES
BUTT KICKERS
WALKING QUAD PULLS
WALKING FIGURE 4

Strength - 3 X 800

RUN 800 METERS
REST 4 MIN FROM FIRST PERSON

Strength A - ANNIE

50-40-30-20-10
DOUBLE UNDERS
SIT UPS
**10 MIN TIME CAP
**2:1 SINGLES + 30 BURPEE PENALTY @END
COOL DOWN 3 X 3 STRICT + MAX KIP PULL UP 3X7 HSPU



WOD - BURPEE MILE

RUN ONE MILE. RECORD YOUR SCORE. THEN FOR EVERY MIN IT TAKES YOU COMPLETE 10 BURPEES. *IF YOUR TIME IS 5:01 YOU WILL COMPLETE 60 BURPEES
YOUR SCORE IS YOUR MILE TIME

**cool down 3x12 ghd to parallel, 3x30 prone T raises