Monday

Battleground, Norwalk – Level 1

Weightlifting

Warm-up

Front Squat (4×8-10 Superset with 5-6 tuck jumps)

Weighted Step-ups (4×8 Each leg superset with jump lunges)

Metcon

Metcon (Time)

12 min Time Cap:

16 Alternating Dumbbell Snatches/100m Run

14 Alternating Dumbbell Snatches/200m Run

12 Alternating Dumbbell Snatches/300m Run

10 Alternating Dumbbell Snatches/400m Run

Adv: 70/55 Rx: 50/35 Scaled:

Endurance

Metcon (Calories)

:30 on :30 Off Airdyne for 15:00-30:00

Advanced Work

Metcon (12 Rounds for reps)

12 Min EMOM: 5-15 Ghds 2-8 Muscle ups

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