An amazing gift from John and Randi Pollock, for National Coaches Day. It is awesome.

BASECAMP

5 rounds NOT for time

10 cal bike

9 Goblet squats

8 DBL KB RDL

7 T2B

6 KB Front Rack Lunges

5 KB Floor Press

4 Burpees

VERTICAL X

3 rounds NOT for time

8 Barbell Good Mornings

7 T2B

6 Barbell Front Rack Lunges

5 Barbell Floor Press

4 Burpees over bar.

Strength:

Bench- 5 @ 75%, 3 @ 85%, 1+ @ 95%

Squat – 1 x 20 @ 50%