WARMUP Indoor Plyos ENDURACE 10 Minutes to Complete: (3) 100m Sprints on Rower for Best Possible Time WOD *Round 1 P1: 5 FSQ (155/105) P2: 5 FSQ P1: 5 FSQ

Because of the weather today, we’re changing our WOD schedule a bit.  Don’t worry, you’ll still get to do today’s regular scheduled workout on Thursday! WARM UP 3 Rounds 20

Please make sure you are ALL CHECKING-IN when you come to the gym!  Don’t just walk by the computer.  The scanner isn’t working, but just type your name in and

***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

Attention: Athletes who are participating in the Open Prep Competition Program Starting next week we will be changing our schedule a bit.  Training days will be Monday, Tuesday, Wednesday and

WARM UP 1000m Row or 800m Run 3:00 Jump Rope Warm Up MOBILITY Full Body Stretching WOD EMOM for 12 Minutes: Odd Minutes: 8 Thrusters (115/75) Even Minutes: 1 ME

WARM UP Plyos 5:00 Foam Roll ENDURANCE Tabata Double Unders – 5:00 Rest – Tabata Jumping Squats WOD 8 Minute AMRAP: 10 Burpees 20 Situps Performance Program: Rest Day.

WARM UP 500m Row 3×10 Reps Each: Jacks Lunges Seals Push-ups Squats PVC OHS SKILL 10 Minutes Handstand Work or 5 Minutes ME HSPU WOD 5:00 AMRAP Squat Cleans (185/115)

WARM UP 400m Run 1 Set of Fence Drills 20 Pelvic Raises 15 Single Leg Pelvic Raises (each leg) 5 Part Hip 10 Inch Worm tok Push-up 20 Jumping Squats