Battleground, Norwalk – Level 1

Be cautious and use spotters when benching today. Elbows close – form before weight.


Bench Press (Work up to something heavy )

Metcon (6 Rounds for reps)

3×10 or Max Strict Pullups

3x Max Push ups Ring Push ups


Metcon (3 Rounds for time)

10 Heavy Russian KB Swings

10 Box Jumps

10 Toes to bar

Rest :90

Repeat for a total of 3 Rds for time

Rx: 32/24 24/20

Scaled 24/16


Metcon (12 Rounds for time)

12x100m runs

Full recovery

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