Warm Up

2x:

  • Short Lap
  • 10 Jumping Pullups
  • 10 Inchworm Pushups
  • 10 KB Swings

Mobility

Match Mobility to today's' 1RM attempt - ask your coach!

Progress Measurement Week

Spend 15:00 to find your current:

  • NJ Ave Sprint Time
  • Short Lap Time
  • Back Squat 1RM
  • 500m Row Time
  • Deadlift 1RM
  • Long Lap Time
  • Overhead Press 1RM
  • 2000m Row Time
  • Benchpress 1RM

Work in order to complete checklist. once complete, work on these skills:

  • Kipping Pullups
  • Double Unders
  • Vaults

 

MetCon (Focus on the 1RM, save nothing!)

8 Minute EMOM
NJ Ave Sprint
10 Burpees
 

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