Friday

Norwalk, Battleground – Level 1

We will have open gym at 8:30am and class at Norwalk at 10:00am.

Weightlifting

Back Squat (3×10 at 50-60%)

weighted hip raise (3×6 )

Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips

Strict Pull up (3 sets of max strict pullups)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

3 Rds of 15 Deadlift/15 Box Jumps

Then max hspu with remaining time

Adv: 275/185

Rx: 225/155

Scaled: 185/125 or less. HRPU instead of HSPU

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