Warm up 

Coach led 

Strength / Skill

10 jump squats 

Hold the bottom position for 10 seconds on 10 one 

X 6 rounds not for time 

*Remember hold an active position in the bottom and not passive* 

Virtuous squats 

Workout of the day 

12 Dead lifts 155/125#

9 hang power cleans 

6 shoulder to over head 

10 burpee box jumps 

20:00 min AMRAP 

This is a long one, don’t try and go to fast work at a 70% work effort and sustain that work effort through out the workout. 

Don’t forget we have a 9am community workout which is free to the public. Bring a friend. 

We also have a 6pm workout followed by fun and games at our Cove locations. We also have a pumpkin carving on Sunday at 2pm for families at Cove.