Tuesday

Warm-up
Warm-up
ON A 7:00 MINUTE CLOCK
1:30 Row (MOD PACE)

Into…

2 ROUNDS
10 Bootstraps
10 Alt. Cossack Squats
10 Push-Up to Pike

Into…

2 ROUNDS
6 Lunge + Lunge + Air Squat
6 Slamball G2O
30 Crossbody Mountain Climbers

Into…

1:30 Row (HARD PACE)

Strength
Back Squat (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
(Score is Weight)

Week 1 of 9

Workout
Metcon
ON A 5:00 RUNNING CLOCK…
Max Cal Row*

-Immediately Into-

AMRAP x 5 MINUTES*
15 Slam Balls (30/20)|(20/10)
10 Slam Ball Front Squats
5 Jumping Air Squats

*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.

(Score is Total Reps)

KG SB: (15/10)|(10/5)

Optional Finisher
Metcon
2 SETS
:45 Side Plank (L)
:45 Side Plank (R)
1:00 Plank

-Rest As Needed b/t Sets-

(No Measure)