On a 21:00 clock (7 rounds each station)

A = Hang Power Clean, 9 repetitions (weight is 55lb. to 155lb.)
B = Sprint (100, 200, or 300 meters)
C = Squats (10, 20, or 30 repetitions)

Note: Today’s session is an epic “choose your own adventure.” Athletes can pick the amount of barbell weight, in addition to their sprint distance and repetitions of their squats. Coach will be sharing an awesome (and historical!) story about the “Gates Of Fire” to help inspire you to make a wise decision!


If you missed Coach Adrian’s message from Twin Lakes Church you can listen to it HERE.


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