Norwalk, Battleground – Level 1
Deadlift (1×5 at 45, 50,55,70)
Deadlift (1×3 at 80% )
Deadlift (1×1 or more at 90% )
Glute-Ham Raises (4×10 )
Metcon (AMRAP – Reps)
Every 2:30 for 5 Rounds Run 400m Followed by max thrusters
If you don’t get any thrusters on one round because you didn’t make it back from the round then run 300m on the next round. 1 rep for every 10m run
Metcon (4 Rounds for reps)
2:00 Min burpees(low to medium pace- 20-30)
Rest 2:00 Repeat for 4 rounds.
80 HSPU. Set up an EMOM of how many you can do each minute in order to get a total of 80 by the end. You must do the same amount each round or you quit.