Tuesday 10/2

Warm-up Row 1:00m

Standing Psoas March x 30

Banded Lateral Kicks x 10/side

Shoulder Taps x 20

Plank Hold on Hands x :30 Seconds

Row 1:00m

Standing Psoas March x 30

Banded Glute Bridge x 20

Push up x 5-10

Plank Hold on Hands x :30 Seconds Strength A.1: Single Leg RDL (3x8/side) *KB or DB A.2: Single Arm Bench Press (5x8/side) only upper back supported on bench Metcon (Time) 5 Rounds for Time:

21 KB Swings, 55/35#

11 Burpees over the erg

500/350m row Extra Work Metcon (Distance) 4 minute run holding 85%

Rest 2 minutes walking around

X5 rounds


score is total distance Snatch Balance (EMOM 10 (2 reps) ) No Foot movement 60/65/70/75/75/80/80/80/85/85% of Snatch Clean and Jerk ((3+2) @ 60, 65, 70% then, 2+1 @ 80% x 4 ) #workoutoftheday