Tuesday

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (1×5 at 70%)

Back Squat (1×5 at 35,45,55)

Back Squat (1×3 at 80% )

Back Squat (1 or more at 90% )

Strict Press (1×5 at 35,45,55)

Strict Press (1×5 at 70%)

Strict Press (1×3 at 80% )

Strict Press (1or more at 90% )

Glute-Ham Raises (4×8 )

Strict Pull up (4×8-10 Strict Pullups/Rows)

Metcon

Metcon (Time)

500m Row/10 Over the Rower Burpees

400m Row/8 Over the rower burpees

300m Row/6 Over the Rower Burpees

200m Row/4 Over the Rower Burpees

100m Row/ 2 Over ther rower Burpees

Endurance

Metcon (Distance)

Bike for 30 minutes.

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