Monday

Battleground, Norwalk – Level 1

Warm-up

Hip Mobility

Weightlifting

Back Squat (4×6 around 70% every 3 min Superset with DB jumps )

Do 4-6 Dumbbell Jumps immediately after

Rear Elevated Split Squat (4×6 each leg superset with single leg jump lunges )

Do 4-6 Jump Lunges with one leg immediately following that legs split squat

Metcon

Metcon (AMRAP – Reps)

2 rounds with no break between rounds

1 Min Max Push Press. Adv: 135/95 Rx: 95/65 Scaled 65/35

1 Min Max Lateral burpees over the bar

1 Min Max Wall Balls. Adv: 30/20 to the 10. Rx: 20/14 to the 10/9 Scaled 14/10 to the 10/8

1 Min Max Double Unders: Scaled: Every 3 single unders count as 1 rep. . It is not rx if you cannot do double unders

Advanced Work

Metcon (12 Rounds for reps)

12 Min EMOM

1-5 Muscle ups

5-15 Ghds

Endurance

Metcon (10 Rounds for time)

10x100m Sprints. Full Recovery Between each run

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