Wednesday, September 7

Warm-Up
Warm-Up
<p><br />AMRAP X 7</p><p>100m jog</p><p>6 Up-Downs</p><p>8 Scap Pull-Ups</p><p>8 Kip Swings</p>

Metcon
“Homeland” (AMRAP – Rounds and Reps)
AMRAP X 30
800m Run
3 Rounds
10 Pull-Ups
15 Burpees to Target

LEVEL UP OPPORTUNITY: All runs sub 3:50 (Conditioning Focus)

Cooldown
<p><br />1:00/side Banded Lat Stretch</p><p>1:00/side Calf Stretch/Side</p>