Tuesday September 24th, 2019

Warm-up ALL: 5 min of Hip flow (coach lead) Then 30 Rear foot elevated split squat (per side) (BW) 30 Frog pumps 30 Superman rocks 30 hollow rocks

Strength

ALL: Metcon (Weight)

15 Min to Complete

Back squats 3 X 15

* try for 60-70% of 1 rm

Metcon

OPEN: Metcon (Time) For Time

Buy in:

Bike 60/45 Cals

30-20-10 reps of

Pull up (C2b RX+) Db box step over (24/20") Db Snatch (alternating) (50/35)

Buy out: Row 1000 meter

*CAP 22 Min

LIFE: Metcon (AMRAP - Rounds and Reps) 22 Min Amrap Bike 10 cals 12 Ring rows 24 walking lunge steps 12 Hang knee lifts 24 Russian Kb swing