Friday, September 23

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">3 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">250m row</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">10 Bootstrapper Squats</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">10 Groiners</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">10 Scap Pull-Ups</span></span></span></span></span></span></span></p><p> </p>

Weightlifting
Back Squat (Back Squat
3×10
)

Metcon
“Interval 7” (Time)
2 RFT
500m Row
25 Thrusters (95/65lb)(43/29kg)
15 Pull-ups

-Rest 1:1-

15 MIN CAP

LEVEL UP OPPORTUNITY: Unbroken Thrusters (Conditioning Focus)

Cooldown
<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">1:00 Feet Up the wall stretch</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">1:00 Couch Stretch/Side</span></span></span></span></span></span></span></p><p> </p>