Norwalk, Battleground – Level 1


Back Squat (3×18-20)

weighted hip raise (3×12)

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

Strict Pull up (3x max sets)


Metcon (5 Rounds for reps)

Every 3 min For 15 min:

5-10 Thrusters/10-15 Burpees/ 10-15 Toes to bar

Rx: 95/65


Metcon (8 Rounds for distance)

Run / Row 2:00 Rest 2:00 for 8 intervals

Advanced Work

Metcon (AMRAP – Reps)

10 Unbroken Sets of HSPU. Pick a number that you can do consistently for 10 sets every min.

Leave a Reply