Stacy was the coach today. As always she is a great instructor. She always has a wonderful warm up Warm Up: 150 Jump Rope Singles Dynamic Stretches W.O.D.: For Reps - unbroken, stop if rest longer than 2 seconds Sit ups: 205 Back Extension: 25 Knees to elbows: 11 Air squats: 50 Ring dips: 17 … Continue reading Max reps

W.O.D.: Time and reps on push ups 2 min jump rope singles 40 Lunge steps Max rep - weighted push ups @ 25% bw - 10 20 Lunges 45/25 Max rep  - weighted push ups @ 25% bw - 8 10 Lunges 70/50 Max rep - weighted push ups @ 25% bw - 5 2 … Continue reading Jump rope, push ups, lunges