Battleground, Norwalk – Level 1
Banded ankle work unless the coach says you have graduated. If so then you are going to a banded couch stretch followed by pull throughs.
Push Press/Bent Over Row Emom (Progress to 10 reps of each with tempo)
Superset Push Press with a bent over row every 2 min for x number of sets.
Single Arm Dumbbell Strict Press/ Single arm Dumbbell Bent over row EMOM (Progress to 10 reps)
Single Arm Press Followed by single arm row. Do 1 arm the first min and the opposite arm the next min.
Alternating Dumbbell Snatches/Box Jumps (All Box Jumps must be step downs)
Rx: 50/35 24/20
10 Min Time Cap
Metcon (5 Rounds for reps)
1:15 Bike/1:00 Rest for 5 Rounds. Record Calories each round
Metcon (16 Rounds for reps)
16 Min EMOM
2 Squat Snatch 80%
Odd Min: 1-5 Muscle ups