Wednesday September 11th, 2019

Warm-up ALL:

7 Min of work :40 wall sit :20 Band clamshell (per side) 10/8 Cal row (damper on 10/7)

Strength

OPEN: Metcon (Weight) 16 Min to complete Front squat sets of 10-6-3-8-5-2-7-4-1

Part of these "random" rep ranges is to encourage you to really think and track how certain weights feel. The more we understand our body and what it's capable of the more we can push-challenge-protect it. Each set should be a tough weight.

LIFE: Metcon (No Measure) 16 min of work 8 Rear foot elevated split squat (per side) 8 Barbell hip bridge 8 Spanish squats (per side)

Metcon

ALL: Metcon (Time) 4 Rounds for time 400 Meter run 6 Sandbag over bar (100/70) (chest high)

* cap is 16 Min

If possible partner up with someone on sandbag over bar and "pass" bag back and forth over bar