Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (4×6-8 at 70-75% Superset with 5 tuck jumps)

Weighted Step-ups (4×6-8 Step up – 6 Jump lunges )

Add weight if form is good. Control up and down and do all reps on one leg before going to the next.

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP 20 russian Kb Swings/ 200m Run

Rx: 32/24 Scaled 24/16 or less

Every 10 min Counts as 1 rep.

Endurance

Metcon (5 Rounds for time)

8 x 500m Rows. 2:00 rest between rows

Advanced Work

Metcon (AMRAP – Reps)

12 Min EMOM: 1-3 Burpee Muscle ups

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