Wednesday 4/30/2014

Battleground, Norwalk – Level 1

Weightlifting

Shoulder Press (Work up to a rep max- use that as your 1rm)

Endurance

Metcon (5 Rounds for time)

row 100 10 Burpees
rest 3:00 repeat 5x at max speed

Metcon

Metcon (Time)

30-24-18
Russian KB SWINGS/Single Arm Push Press/Front Rack walking lunge
Beginner Intermediate Advanced
Beginner 16 and 12
Intermediate 24 and 16
Advanced 32 and 24
Push Press (15 each arm)
Front Rack Walking Lunge 1 Kb -total steps

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