Monday August 26th

Warm-up

ALL:

3 Rounds :15 Bike Sprint 30 Jump lunges (reverse lunge steps) :15 Bike Sprint :30 Push up plank

*Push that bike

Strength

OPEN: Metcon (Weight) Front Squat Every 3 min X 4 sets 7 Front Squats Level-1  225#/175 Level-2 185#/125 Level-3 135#/85

*Levels are recommended weights. Pick a challenging (70% of 1 Rm)

LIFE: Metcon (No Measure) 12 Min of work :40 wall sit 15 Heel elevated goblet squat (25# plate) :40 Glute bridge hold

Metcon OPEN: Metcon (Time) 2 sets

3 rounds 12/8 Cal bike 10 Front rack lunge (135/85)(5 per leg) 5 Thrusters (135/85)

-Rest 5 min between sets

If one round is taking you longer then 2 min let's adjust Cal's on bike or weigh to hit desired stimulus. Looking for 6-8 min to complete 3 rounds.. On second time through try to hold pace

LIFE: Metcon (Time) 4 Rounds 2 min Row 25 Russian Kb swing 25 Cross body Tuck ups