Thursday, September 22

Warm-Up
Warm-Up
<p> </p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="background-color:#ffffff"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">4 RDS</span></span></span></span></span></span></span></p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="background-color:#ffffff"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">8 Up-Downs</span></span></span></span></span></span></span></p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="background-color:#ffffff"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">8 KB DL</span></span></span></span></span></span></span></p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="background-color:#ffffff"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">8 Russian KB Swings</span></span></span></span></span></span></span></p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="background-color:#ffffff"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">4/4 Turkish Sit-Ups</span></span></span></span></span></span></span></p><p> </p>

Weightlifting
Weightlifting (5 Rounds for reps)
<p> </p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">E2MOM X 5</span></span></span></span></span></span></p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">2/2 Turkish Get-Ups</span></span></span></span></span></span></p><p> </p>

Metcon
“Sunflower” (AMRAP – Rounds and Reps)
AMRAP X 11
25 American KBS (53/35lb) (25/15kg)
15 Burpee to a Target

Accessory
<p><br /><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">200m Cooldown Walk</span></span></span></span></span></span></p>

Cooldown
<p><br /><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="background-color:#ffffff"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">3-way banded distraction shoulder stretch (:45/side)</span></span></span></span></span></span></span></p>