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Norwalk – Level 1

We welcome back John Steiner to help coach for the week!

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Weightlifting

Front Squat (3×10 Front Squat 50-60% )

No Temp but superset with lunges

Dumbbell Walking Lunge (3×8 Each leg )

Holding 2 dumbbells/kb.

weighted hip raise (4×6-8)

Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

7 Thrusters/7 Toes to bar/200m Run(counts as 20 Reps- must complete the whole run)

Adv: 135/95

Rx: 95/65

Scaled 65/55

Endurance

Metcon (Calories)

1:00 Row 1:00 Off for 20:00