Monday, September 12

Warm-Up
Warm-Up
<p><br />AMRAP X 7</p><p>12 Up-Downs</p><p>12 Step-Ups</p><p>12 Groiners</p><p>12 Air Squats to Medball</p>

Weightlifting
Back Squat (Weight)
<p><br />Back Squat</p><p>3×12</p>

Metcon
“Heavy Hop” (AMRAP – Rounds and Reps)
AMRAP X 10
40 Wall Balls (20/14lb)(10/5kg)
15 Burpee Box Jump Over (24/20)

Accessory
<p> </p><p>3 Sets (:30 on, :30 off)</p><p>MB Russian Twist</p><p> </p>

Cooldown
<p><br />1:00 Couch Stretch/side</p>