Saturday May 3rd, 2014

   session 1   
a) 3 rounds (not for time) 
     1) 10 calorie AD
     2) 10 kb swings 53#
     3) 10 overhead squats 45#
b) workout specific warm-up 
     ideas- shoulder + hip + ankle mobility, foam rolling, reps of each exercise
c) REGIONAL EVENT 4
     21-15-9-6-3
       1) strict handstand push ups (34" x 24" box) 
       2) front squats 195# (from floor) 
       3) bar facing burpees 
d) 5:00 airdyne cool down

   session 2   
a) workout specific warm up
     ideas- mobility, foam rolling, running exercises, open up the lats and arms 
b) REGIONAL EVENT 5 
     10 rounds 
       1) 1 legless rope climb
       2) 200' shuttle run
c) 10:00 airdyne cool down