Tuesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Back Squat (3×10 70% )

Superset with Dumbbell Jumps 3×5

Rear Elevated Split Squat (3×10 Superset with Single leg jump lunges 3×6 )

Metcon

Metcon (Time)

Partner Workout

One partner rows while the other partner thrusters and you have to switch where the other person and rows and thrusters each round. 20 Min Time Cap 95/65 or less

10 Thrusters/150m Row

9 Thrusters/150m Row

8 Thrusters/150m Row

7 Thrusters/ 150m Row

6 Thrusters/150m Row

5 Thrusters/150m Row

4 Thrusters/150m Row

3 Thrusters/150m Row

2 Thrusters/ 150m Row

1 Thruster/150m Row

1 Thrusters/150m Row

2 Thrusters/150m Row

3 Thrusters/150m Row

4 Thrusters/150m Row

5 Thrusters/150m Row

6 Thrusters/150m Row

7 Thrusters/150m Row

8 Thrusters/150m Row

9 Thrusters/150m Row

10 Thrusters/150m Row

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