Friday September 20, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
10 Wall Balls (high)
10 Wall Ball G2OH
10 Wall Ball Sit Ups
10 Clusters (w/ bar)

Metcon (AMRAP – Rounds)

Tabata Chipper for Time:
40 Wallballs @ 30/20
25 Power Snatch @ 115/80
40 T2B
25 Thrusters @ 115/80
**35 Round Cap**

You will complete this chipper in a tabata style, 20 sec on 10 sec off. You will score this workout as which round you completed the workout in.

Scale 1:
20/14 lbs
@ 95/65

Scale 2:
14/10 lbs
@ 65/45

Metcon (No Measure)

4 Sets:
10 DB Strict Press
10 Bent Over DB Row
10 Banded Angels

Metcon (No Measure)

Cool Down”
Couch Stretch
Pigeon Pose