FOR ALL THOSE PARTICIPATING IN SUNDAY'S COMPETITION: Please arrive by 8-8:15 THE LATEST! We would like to briefly go over each workout and clear up any questions. The plan is to begin the first heat at 9am. There will be 2 heats and heats will be picked out of hat the morning of! If we stay close to on schedule we should be wrapping up near or before noon :)

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg swings
10 groiners
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 hip bridges (10 both legs/10 one legged)

4 sets:
Deadlift x 2 reps @ 80-85%
Single leg RDL w/KB or DB x 6-8 reps each leg
-rest 2 minutes-

4 rounds for time:
50 double unders
20 wall balls
10 pull-ups