Track workout at noon at Altona middle school. Call or text Coach Kerry 770-557-9605 if you have questions.

warm up

2 rounds through
30 high knees

30 butt kickers

10 air squats

5 muscle cleans

5 front squats

5 back squats

2 lateral burpees over the bar

then use two sets to warm up to the weight doing one squat clean one front squat one power clean one back squat

“22:00 cap

100 Front Squat 95/65
100 Power Clean
100 Back Squat
every 2:00 (starting at 2:00), 5 lateral burpee over the bar”

No Equipment

warm up

2 rounds

30 high knees

30 butt kickers

10 up dog to down dog

20 plank shoulder taps

5 knee push ups

10 air squats

2 push ups

“For Time:
100 Push Ups
*Everytime you break do 10 Air Squats
“