Coach Marie and Coach Kyle will be competing on Saturday at Poudre High School for the Power up Impalas Competition. There will be 4 workouts between 9a-3p. Make sure to stop by and cheer on the tons of teams at pounds for pups but swing by PHS if you get a chance!

Warm Up:  5 Mins
Funnel Tag – https://www.youtube.com/watch?v=wUoZgIVROH8

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Banded Retraction Drills
Banded Squats

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 15 Min Cap
Buy In: 15 DL (70%) – doesn’t need to be unbroken
Then 4 Rounds of:
3 Wall Walks or 8 Box Walk Outs
10 Ring Rows
3 Strict Press (95/65)
7 Push Press (95/65)

Cool Down:
Stretch Shoulders and Mid Back til End of Class

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 3 rep @ 70% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 3 rep @ 70% + 5lbs

3) Conditioning
Versus Workout:
50 Bench Press (155/110)
Then 30 S2OH (165/115)
Row 250 M
*Partner 1 Completes As many Bench Press as possible while partner 2 rows 250 M, after which rotate until all bench press then all S2OH are complete. The athlete to finish last must finish out all reps*