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Norwalk – Level 1

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Weightlifting

Dumbbell Bench Press (4×8-10 )

Ring Dips (4x Max Reps- 6-10. Right after bench press )

Metcon

Metcon (Time)

Break up however you like. 30 min time cap

25 Ring Muscle Ups Scaled: 2 to 1 Pullups

50 Dual Dumbbell Hang Clean and Jerks

Adv: 70/50 Rx: 50/35

100 Wall Balls 30/20 to the 10/9- Adv. Rx: 20/14 to the 10/9

150 Double Unders 3 to 1 Single Unders

Endurance

Metcon (5 Rounds for time)

5 x 400m Runs – Full Recovery between rounds.