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
