Warm Up

2x:

  • Short Lap
  • 10 Squats
  • 10 T Pushups
  • 10 Forward Leg Swings

Mobility

Arm on pole chest opener 

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, do bold exercises first. Complete checklist

 

MetCon 3 rounds for time:

10 Plyo Pushups (45# Plates)

10 Vee Ups

10 Goblet Squats 30% BW 

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