Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (3×8 at 70% )

Superset with 5 tuck jumps

Weighted Step-ups (3×8 Weighted step ups )

Superset with jumping lunges. Do all your reps on the right side then all your reps on the left side.

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

20 Dumbbell Snatches alternating

20 Wall Balls

Adv: 70/50 30/20 to the 10

Rx: 50/35 20/14 to the 10/9

Scaled: Pick and appropriate weight

Cooldown

Endurance

Metcon (8 Rounds for time)

8x500m Rows 2:00 Rest between rows

Advanced Work

Metcon (No Measure)

Set a minimum increment for HS Walks and work on them.

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