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