DON’T FORGET THE STARKEY MARKET WORKOUT WITH COACH HEATHER TOMORROW AT 8am-9am AT STARKEY MARKET!! We will bring everything you just have to show up and be ready to work

8 am Endurance:
Coaches choice for a warm up, we are going to warm up really well for sprints, so nobody pulls a hammy.
Workout:
GOING EVERY 30 seconds
20×55 Yard sprints
If you cant run, you will do death by calories on the rower
–COACHES NOTES: Those speedsters should be aiming for 7 to 10 seconds or less per round, if you’re still working on speed drills aim for staying under 15 seconds every sprint round

9am Mobility: “I’ll provide the apples”-Coach Amanda

10am Partner Wod
Row 6k (yes 6,000m)
400 Double Unders
200 Wall Balls 20/14
100 Sit-ups
50 Strict Handstand Push-ups (sub DB presses)
50 Chest-to-bar Pull-ups

**Non partner version
Row 3k (3,000)
200 Double Unders or Singles
100 Wall Balls 20/14
50 Sit-ups
25 Strict Handstand Push-ups Kipping HSPU or DB Strict Press
25 Chest-to-bar Pull-ups >Any other Pull Up Preogression
–COACHES NOTES: If you are doing the partner version make your working sets smart and never be afraid to stray from the plan. If you find yourselves gassed then switch it up, maybe try smaller sets. Even if you and your partner are at different progressions still use the same rep counts. If you are attacking it solo be smart on your sets with each movement, know your strengths and weaknesses so you can plan accordingly.–