Happy Birthday Ava Massey!

Happy Birthday Ava Massey!

Warm Up and Mobility

Front Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experienced

Pull up practice
Max Distance Broad Jump

Open Offseason
Max C2B pull ups in 2 minutes (Note how many unbroken)

Max reps of double unders in 3 minutes ( Note top unbroken set)

“Shoot the Glass”
For Time
Run 400m
50 x Wall Balls 20/14
25 x Ring Dips
50 x Air Squats
Run 400m


Duck, duck ………….