Announcements:

Transformation-30:
Kick-off this Saturday at 10am.
Reserve your spot today!
Chick HERE.


Warm-up:

Coaches Choice

Strength:

1a) Shoulder Press
Take 6-7sets to build to a Heavy 1RM

1b) 20-25 Banded Pull Aparts
Do between the sets of Shoulder Press

Conditioning:

5 Rounds on the 5min mark
400m Run
12 Pull-ups
21 Push-ups

Rx’d+:
C2B Pull-ups and Chest Slapping Push-ups

Ways to modify to keep the stimulus of the workout:
1) Run 300m / 6 Pull-ups / 12 Push-ups
2) Turn the workout to a 25min AMRAP once the athlete times out 

Score is slowest round

ACA:

4 Rounds, NFT
10-15 Straight Leg DB Sit-up, Athlete Chooses Weight