Monday 5/4/2015

Battleground, Norwalk – Level 1

“Do or Do not there is no try” Yoda
May the 4th be with you.

Weightlifting

10 Min of Snatch work

10×10 Hardstyle plank

Weightlifting

Deadlift (3×5 at 65%, 70%, 80% )

Superset with 3×5 each leg of dual kettlebell front rack lunge

Metcon

Metcon (Time)

21-15-9

Med ball get ups and burpee pullups.

Adv 30/20

Intermediate 20/14

Beginner 14/10

Med ball get up starts laying on the ground with med ball overhead. You must get up holding the ball and press overhead.

Endurance

Metcon (4 Rounds for time)

4x400m Runs

4:1 Rest between runs

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