REMINDER: PLEASE SIGN UP FOR THE COMPETITION OVER BY THE WHITEBOARD! We would like everyone to arrive by 8am. There will be an athlete and judge briefing at 8:30 and the first heat will go off at 9am sharp! We plan to keep things rolling along as smoothly as possible and end around 12:30. Potluck to follow of course!! :) 

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles
10 lunges
10 leg hugs

Group warm-up
200m jog
high knees x 2 lengths of gym
butt kicks x 2
side shuffle x 2
5 inchworm walk outs
10 leg swings
10 standing windmills
:30 plank hold

Rotate through the stations to complete 4 sets of each exercise:
Turkish get-up x 2 reps each arm
Farmer's carry x 100m
Good mornings x 10 reps (moderate load-feel this in your hamstrings!)
Bear hug dead ball carry x 50m
-Rest 2 minutes-
*Use challenging and appropriate loads for you body* Today is about moving slow and controlled. Don't run during your carries just to be done quicker or because it's too heavy you can't wait to put it down. If that's the case, lower the load. Time under tension is key! 

10 min AMRAP
10 deadlifts 155/105
8 burpees
200m run
8 HR push-ups