550 meter run
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of either squat, up to workout weight
5 pullups and 5 stick jumps after each set
Colorado Open Workout # 4
50 front squats, 135 lbs (95 lbs)
50 stick jumps, 12" stick
Colorado Pro Wrokout # 4
50 overhead squats, 135 lbs (95 lbs)
50 stick jumps, 20" stick
15 muscle ups (10 for women)
The stick jumps are over and back. So you count the rep every time you are on the left side of the stick.
Do not mix an match either variation. Please choose one or the other.
"When you are through changing, you are through."
- Bruce Barton