Complete all sets for time in any order.

Outside (CFC)

1. 100 Sledgehammer Strikes – 50/side
2. 400m Plate Carry (use fingers only) – 25#/15#
3. 200m Broad Jump
4. 100 Medicine Ball Push Press – 20#/14#
5. 75 Alternating Ground to Overhead – 50#/35#

At Home (9:30am only)

Complete all sets in any order.

1. 2:00 Supine Dowel Hold (must accumulate 2:00)
2. 2:00 Broad Jump Over Box/Chair/etc for reps.
3. 150 Milk Jug Push Press for time.
4. 75 Dowel Back Extensions for time.
5. 100 Opposite Knee to Elbow Crunches for time – 50/side

Spend 15 minutes stretching.

Coach’s notes:

Post results for all sets to comments.