MONDAY

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Back Squat (4X8-10 SUPERSET WITH 4-6 DUMBBELL JUMPS)

Rear Elevated Split Squat (4X8 EACH LEG SUPERSET WITH JUMP LUNGES )

Metcon

Metcon (AMRAP – Reps)

Granite Games Qualifier

10 Min AMRAP

Adv: 6 Muscle ups/12 Shoulder to Overhead 155/105 /15 Burpee Box jump overs

Rx: 6 Pull-ups/ 12 StO 95/65 15 Burpee Box Jump Overs

Scale as needed:

Goal is to get 3-5 Rounds.

Cooldown

Endurance

Metcon (10 Rounds for time)

Airdyne 15-20 Calories every 2:00 for 20 Min

Adv WOD

Metcon (12 Rounds for reps)

12 Min EMOM 1-5 Strict HPUS/5-15 Ghds

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