Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Single Arm Dumbell Press (3×10 alternating superset with max pullups)

Ring Rows (3x max )

Push-ups (Ring Push ups or holds )

Metcon

Metcon (AMRAP – Reps)

20 wall balls/10 Burpees AFAP Rest 2:00. Do as many rounds as possible in 16 min. Choose a weight that you can do the wall balls unbroken. You must take the break

Endurance

Metcon (8 Rounds for calories)

Row 2:00 Rest 2:00 for 8 Rounds

Advanced Work

Death by ring muscle ups (AMRAP – Reps)

Death By Ring Muscle ups
Whenever you fail- minus 2 reps and work down from there.

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