12.30.2016

Norwalk, Battleground – Level 1

Weightlifting

Deadlift (1×5@ 35,45,50 1×3@60,70 3 or more @ 80)

Superset with Rear elevated Split Squats 4×8

Bench Press (1×5@ 35,45,50, 1×3 @60,70 3 or more @ 80)

Superset with ring dips 4×8

Metcon

Metcon (Time)

Thrusters & Pull-ups 10-8-6-4-2
Adv. 135/95 Rx. 95/65 Beg.65/35

Endurance

Metcon (No Measure)

Run/Row/Airdyne for 30 min

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