Friday

Norwalk, Battleground – Level 1

Saturday’s Class will be at Norwalk at 10. We will have open gym from 8:30-10.

Weightlifting

Back Squat (3×15- use the same weight as last week)

weighted hip raise (3×10)

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

Pull-ups (3 sets of max pullups)

Metcon

Metcon (14 Rounds for reps)

Every 2 min for 14 min. 10 Deadlifts/10 Box Jump Overs. Shoot for a weight around 40-50% of Max

Endurance

Metcon (Distance)

Run/Row/Bike for 30 min

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