DAY STARTS AT 6:00AM WITH COACH RACHEL AND

END AT 7:00PM

WITH COACH JAZ FOR YOGI-STRETCH

• Ladder cross planks push ups 
• Banded leg released / thread the needle / elbow openers 
• 10 burpee slam balls 

STRENTGH

BENCH PRESS 5 4 3 2 1

OR

DBELL BOX SQUATS 10 10 10 10 10

or both plus a 1 mile run

METCON (TIME)

800M run
16 Front Squats 115/75 BAR ARE NOT RACKED 
16 Burpee bar hops with slam balls or step overs

400M run
14 Front Squats 115/75
14  Burpee bar hops with slam balls or step overs

200M run
12 Front Squats 115/75
12 Burpee bar hops with slam balls or step overs