13 February

Training (2p)

A. Front Squats For Days
5 Reps
10 Sec Hold In FR
4 Reps
10 Sec Hold
3 Reps
10 Sec Hold
2 Reps
10 Sec Hold
1 Rep
Rest 4:30, x2
*225/240 (465#)
*Last Year was 420

B. EMOM For 16m
Min 1: 100 Yard Run (100# Ball)
Min 2: 16 OTB Jumps (24")
Min 3: 16 Cal Ski/Bike (Alternate Each Round)
Min 4: 60 DU's 
*Complete, Did With Vest

C. 5x5
Strict Pullups and Ring Dips W/Vest