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Norwalk – Level 1

View Public Whiteboard


Single Leg Deadlift (3×8 Each Leg )

Use KB or Dumbbells to do single leg deadlifts

Glute-Ham Raises (3×6-8)

Superset with tuck jumps

Tuck Jump (3×6 )

Jump Explosively and Bring your knees to your chest landing as softly as possible before exploding off the ground again.


Metcon (AMRAP – Reps)

7 min AMRAP

200m Row (every 10 meters counts as a rep

10 Lateral Burpees over the rower (steps allowed for scale)

10 Box Jumps 24/20


Metcon (Time)

Dart Game on the Ski Erg.. 300 Pulls