
Hi guys, Kelsea Here.
I have a few Great Announcements!!
We started a new Instagram Account under (EasternSierraAthletics) add us!!! Weekly Coaches will be posting great photos and videos.
For all of you that follow me on my own personal Facebook and Instagram account, its clear I love to cook healthy, quick, whole-food recipes. Even Dessert!! SAY WHAT!!
With that being said, a ton of questions, personal messages, texts, and comments have been pouring in regarding my recipes. I have came up with an AWESOME solution. Twice a week I will post a new recipe onEasternSierraAthletics Instagram account, be on the look out!!
NOW LETS TALK WORKOUT!!
Partner Friday!
10 rounds ( 5 each):
15 Cal Row
12 Deadlifts
9 Hang Power Cleans
6 Push Press
Rules:
1 Partner Working at a time/ Partner must finish full round. Then switch.
Barbell Complex is unbroken. 5 burpees if broken.

Coaches spend some time on Handstand work
Strength
100 push ups
5 dips for every time you break
rest 2 minutes
5 rounds
15-20 seconds of hollow rocks
5 hip bridges
Sprints
5x100m/row 5x150m
rest is your walk back/ or 30 seconds on the rower
Conditioning
With a partner. If you dont not have a partner, cut your work in half. If you have three people, cut your reps in half then add those to your initial numbers, so you each essentially have the same amount of reps per person.
200/2=100
200+100=300
200 Air squats (partner holds squat while other works)
50 burpees
100 atomic situps (partner holds hollow body)
50 syncronized air squats
100 shoulder taps (partner holds plank)
200 russian twists