Thursday 9/13


Warm-up

2 sets Single Arm Strict Press w/3 second decent x 5/side (in split position) DB Pullover x 8/side Shin Hops x 3-5

+ 3 sets Single arm Split jerk x 3/side Double KB Waiter Walk x 100ft

Strength

Split Jerk (EMOM 9)

Percentage- 50, 60,70,80 (6) Percentage is off lasts weeks single.

Metcon (3 Rounds for time)

On the 3 Minute x 3 sets Set 1 = 400m run + 15 KB Goblet Squats @ 35/24# per hand Set 2 = 400m row + 15 Double KB Swings (shoulder height only)

Extra Work

Metcon (Distance)

Conditioning 30 minute row Holding 15K pace

Metcon (No Measure)

Midline 3 sets NOT FOR TIME GHD Situp x 12-15 Weighted Hip Extension x 15-20 100ft Double KB OH Walk

#workoutoftheday

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