Warm Up

2x:

  • Row 400m
  • 10 Wall Balls
  • 10 Wall Ball Trunk Twists/Side
  • 10 Precision Trainer Jumps

Mobility

Banded Hip Flexor

Progress Measurement Week

Spend 15:00 to find your current:

  • NJ Ave Sprint Time
  • Short Lap Time
  • Strict Pullups
  • Pushups in one minute
  • Situps (abmat, no anchors) in one minute
  • Long Lap Time
  • 500m Row Time
  • 1000m Row Time
  • Back Squat 1RM
  • Deadlift 1RM
  • Overhead Press 1RM
  • Benchpress 1RM

Work in order and doing bold exercises first until you have completed the checklist

 

MetCon 8 Minute AMRAP

10 Rack Lunges 55#/75#

10 Over the bar Burpees

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