Friday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Split Jerk (8×2 each min 60-70% )

Dumbbell Push Press (5×5 Every 2 min )

Push Press

Metcon

Metcon (16 Rounds for reps)

16 Min EMOM

Min 1 5-10 Touch n Go Cleans

Min 2 5-10 Bar Facing Burpees

Min 3 5- Shoulder to Overhead

Min 4 HSPU

Endurance

Metcon (Time)

4k Row at 70%

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