Officer Neey is an AMAZING Coach and Cop. and our kids DEFINITELY love him!!!
Warm-up: With a Partner…. Row 500m, partner does 1 push-up for every stroke. Row 250m, partner does 1 jumping squat for every stroke.
Strength: Deadlift 21. Deadlift 15. Deadlift 9. RX 225/155. Pick the heaviest weight you can go UNBROKEN with.
Try to make each set unbroken, touch and go with perfect form.
Three 8 minute Rounds of 30 seconds on, 30 seconds off…
Toes to Rings
Kettlebell Swings 70/53
Burpee Plate Jumps onto 2×45# plates
Cool Down: 100 Double Unders for time skill work, Row 100m for every trip