Monday

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (1×5 at 35,45,50,60,65)

Back Squat (1x 5 or more at 75% )

Rear Elevated Split Squat (4×6 each leg)

Metcon

Metcon (Time)

3 rounds for time

6 Hang Squat Cleans

12 Bar Facing Burpees

400m Run

Adv: 155/105

Rx: 115/85

Scaled 75/55

Endurance

Metcon (Calories)

Tabata Airdyne Rest Tabata Airdyne

Advanced Work

Metcon (Time)

50 HSPU

Do 20 Double Unders every time you stop moving. No more than 3 second rest on HSPU

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