Monday

Battleground, Norwalk – Level 1

Late arrivals and late sign ups – please add 50 Jumping Jacks/15 Inchworms to warm up.

Warm-up

Weightlifting

Split Jerk (Work up to a max)

Front Squat (12×3 at 60% EMOM)

Metcon

Metcon (Time)

5 Rounds for time 8 Deadlifts(50% of 1rm)/8 HSPU or 16 HRPU/ 32 Double Unders. Scaled: HRPU and 64 SIngle Unders each round

Endurance

Metcon (8 Rounds for time)

8x500m Rows 2:00 Rest between rows

Advanced Work

Metcon (20 Rounds for reps)

20 Min EMOM: Try to do a fixed amount of muscle ups every min

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