Wednesday

Battleground, Norwalk – Level 1

Make sure you are hydrating well. Start at the beginning of the day and drink all day.

Warm-up

Ankle Flexion Work

Weightlifting

Dumbbell Bench Press (3×8 Sets superset with max plyo push ups)

Chin Ups (3×8 Chin ups superset with max ring rows)

Metcon

Metcon (Time)

3 rounds for time 10 Burpees/200m Run/30 Double Unders

Adv: Unbroken Double Unders

Cooldown

Endurance

Metcon (Time)

10×20 Calories on the bike. 1:00 Rest Between rounds.

Advanced Work

Metcon (14 Rounds for reps)

14 Min EMOM

2 Squat Snatches 80%

5-15 HSPU

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