Tuesday, September 6
Warm-Up
Warm-Up
<p>4 RDS of “Rowling”<br />200m<br />RD 1 Penalty-Air Squats<br />RD 2 Penalty-Push-Up to Pike<br />RD 3 Penalty-MB Thruster<br />RD 4 Penalty-Push-Ups<br /> </p>
Weightlifting
“Chest + Tris” (3 Rounds for reps)
<p><br />Every 3 Minutes x 5 Sets</p><p>8 Floor Press + 10 Ring Dips</p>
Metcon
“Interval 5” (Time)
6 RFT
250m Row
25 Wall Balls (20/14lb)(10/5kg)
250m Row
25 Wall Balls (20/14lb)(10/5kg)
-Rest 90-seconds between rounds-
23 MIN CAP
Cooldown
<p><br />1:00 Couch Stretch/Side</p>