IT’S ALMOST TIME FOR THAT IN HOUSE COMPETETION
WE HOPE YOU AND YOUR PARTNER ARE READY!!

Warm Up:
4 Min Run(800m)-Bike-Row
THEN
2 Rounds:
25m of High Knees
10 Leg Swings Each Leg
25m of Butt Kicks
10 Squat Therapy Reps
8 Good Mornings
4 Broad Jumps

Workout:
20 Back Squats 225/155 INT-205/135 BEG-185/105(VIDEO POSTED BELOW)
2 Mile Run INT-1 Mile BEG-800m
20 Back Squats 225/155 INT-205/135 BEG-185/105
–Coaches Notes–
Yes, that’s a 2 mile run in the workout and yes you can scale it, IF YOU HAVE TO. Looking at workouts with something pretty daunting like that shouldn’t do anything but get you motivated to push yourself. If you know running is not a strong suit for you then use those back squats to save some time. The back squats will come from the rack so you can break them up however you need to. The second set after the run will obviously feel a little different than the first so again take that into consideration when you start that set. You want to set up this workout that it should take about 20 to 25 minutes to complete.

**Optional Accessory Work**
Option 1:
Heavy Farmers Carry 3x50m
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
Hollow Rocks (SECOND VIDEO POSTED BELOW)
Accumulate 30-60 reps.