08-04 Monday [updated]

Extended Warm Up:

1) Front squat, 5x2 at 85%
2) Clean pull, heavy double
3a) Push Press, 5x1 (heavy)
3b) Pull ups, 3xmax (weighted for 3x8 if you can do 3x15 unweighted)
4) Sit ups, 3x8 with 15% of your bodyweight

Workout Of The Day:

Performance & Fitness

Partner workout
10x200m runs, complete 12 KB swings after you finish the run, then jump rope practice until your partner returns from their run.

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1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488