Sunday, September 18

Warm-Up
Warm-Up
<p><br />AMRAP X 8</p><p>200m jog</p><p>5/5 Single Arm KB Deadlift</p><p>5/5 Bodyweight Split Squats</p><p>5/5 Single Arm Banded Row</p>

Weightlifting
Weightlifting (5 Rounds for reps)
<p><br />EMOM X 10</p><p>Minute 1: 8/8 Pallof Press</p><p>Minute 2: 8/8 KB Goblet Split Squat</p>

Metcon
“Hush” (AMRAP – Rounds and Reps)
AMRAP X 12
50 Up-Downs
50 Russian KB Swings (53/35lb) (25/15kg)

LEVEL UP OPPORTUNITY: (70/53lb) (30/25kg) (Strength Focus)

Cooldown
<p><br />1:30 Alternating between Cobra and Childs Pose</p><p>1:00 Thread the needle stretch/side</p>