Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Single Arm Dumbell Press (4×8 Single Arm Dumbbell Press alternating)

Pull-ups (4xmax strict)

Ring Rows (4xmax superset with push ups)

Push-ups (4x max superset with ring rows. try rings)

Metcon

Metcon (Time)

21 ST0/21 BBJO 50 Double Under 15 STO/15 BBJO 50 Double Under 9 STO Adv: 135/95 30/24 Rx: 95/65 24/20 Scaled 75/55 or less with step overs. 2 to 1 Double Under

Endurance

Metcon (10 Rounds for time)

10x100m Sprints. Full Recovery Between Sprints

Advanced Work

Metcon (5 Rounds for reps)

Every 2 min for 5 rounds. 30 DU followed by Strict HSPU for the fist min. Rest the second.

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