6:00 am is a whole new world at that time!

 Coach Sarah has been with me for 12 years and keep

those early bird at an amazing fitness level!

Very Impressed but not suprised!

You rock Sarah, gym wouldn’t run so

smoothly without you!

PRE CLASS WARM UP

800m Jog -or- 1000m Row Stretch legs and arms 

Strength

Take 15 min to find start with 5 rm and go from there, not too fast and not to slow. 1rm single leg squat, front rack position  1 rm strict press, these weights should be the same for both…..

METCON

100m Lunge, Then: 21-15-9 Power Cleans (135/95)(95-65)(65-45)(MW) Push up  Then, 800m run/400 m

ADVANCED

100m Lunge, Then: 21-15-9 Squat Cleans (155/105) Push ups weighted Then, 800m run

POST CLASS

400m Suitcase Carry (Heavy DB) – Switch Arms evenly