***MCFSA Competition Program –> you can now access the program via our Mission Barbell Page.  Click HERE to be taken there***

WARM UP

400m Run

1 Set of Fence Drills

PVC Warm-up

STRENGTH

From the Ground:

6 Minutes to Find Max Shoulder Press

then

6 Minutes to Find Max Push Press

WOD

For Time With a Partner:

100 Burpees

100 Abmat Sit-ups

100 OH Lunges (45/25)

50 Burpees

50 Abmat Sit-ups

50 OH Lunges

*Split Reps Any Way