Friday

Norwalk, Battleground – Level 1

We will have open gym at SPortsplex from 9-12 and at Norwalk from 8:30-10 and then class at 10 at the Norwalk. Have an awesome weekend!

Weightlifting

Back Squat (3×12-15. Use same weight as last week )

weighted hip raise (3×8)

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

Pull-ups (3x max pullups or pullup work)

Metcon

Metcon (14 Rounds for reps)

Every 2 min for 14 min: Do 10 Deadlifts followed by 10 Bar facing burpees. Pick a doable weight…. 40-50% for 70 reps

Endurance

Metcon (Distance)

Run/Row/Bike for 30 min

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