Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Dumbbell Bench Press (4×6-8 Superset with 8-12 Plyo Push ups)

Chin Ups (4x Max Chin ups superset with ring rows)

Metcon

Metcon (Time)

21-15-9

Russian Kb Swings Rx 32/24

Ring Dips

Squat Box Jumps 24/20 – Do a full range of motion squat before jumping on the box.

Endurance

Metcon (8 Rounds for calories)

2:00 Airdyne

For Calories

Rest 2:00 For 8 Rounds

Advanced Work

Metcon (AMRAP – Reps)

Death By HSPU Go strict as long as you can before going to kipping.

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