We all enjoyed Shanette's 40th birthday this last weekend with some amazing food and better company. #Ohana#FindYourBallast

We all enjoyed Shanette's 40th birthday this last weekend with some amazing food and better company. #Ohana#FindYourBallast

Coaches Warm Up

 

1. Conditioning

Every 4' for 4 sets

300m/200m row

10 burpees

300/200m row

10 BJO 24/20

 

rest 4'

 

Every 4' for 4 sets

200m run

10 toes to ring

200m run

10" L-sit on rings