Saturday, September 10

Warm-Up
Warm-Up
<p><br />4 RDS</p><p>25 Jumping Jacks</p><p>8 Straight Leg Sit-Ups</p><p>10 KB DL</p><p>16 Plank Shoulder Taps</p>

Weightlifting
Weightlifting (3 Rounds for reps)
<p><br />EMOM X 9</p><p>Min 1: 5 Filly Press + :20 Hold (R ARM)</p><p>Min 2: 5 Filly Press + :20 Hold (L ARM)</p><p>Min 3: Rest</p>

Metcon
“Khabib and the Bear” (Time)
20 RFT w/ Partner (I go, you go)
2 Wall Walks
10 Ab-Mat Sit-Ups
10 Russian KB Swings (53/35lbs) (25/15kg)

28 min Cap

LEVEL UP OPPORTUNITY: Wall Walk + Wall Facing HSPU (Gymnastic Focus)

Cooldown
<p><br />1:00 Hands on the wall stretch</p>