For any of you that are interested in signing up for the competition we have a sign up sheet going at the gm. Please let your coach know and we will add your name to the list! I encourage each on of you to sign up, the purpose of the competition is to see how for YOU have come in the last year, and to workout with our awesome community! We will have one workout Friday the 18th and three workout Saturday the 19th. We plan on having a BBQ Friday night and finishing up the competition around 3:00 on Saturday. We have a few cool prize's so far!! I will be sending out a newsletter this week with the workouts and a better explanation of how the workouts will be structured. Sign up now.... see the workouts later!!
Prep
Running drills
5 Turkish get ups
10 Sotts press
Strength
Heavy front squats
Conditioning
Run 1600 m
Rest 3 Min
Run 800 m
Rest 2 Min
Run 400 m
Recovery
Calf smash and hip openers
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