Warm-Up / Skills
500m Row
10 Wall Squats
Lunge Complex
10 Leg Swing
Hip Circles
Arm Circles
Banded Pull Aparts
Strength
Exercise: Push Press/lbs
Reps: 3@7-%, 3@80%, 3plus @90%
Comment: Wk 2/ Wave 1
Weindler Cycle
% Based on 90% of 1RM
Metcon
50 Double Unders “Buy In”
5 Rounds
5 HSPU “25lb Plate ABMAT”
10 Single Arm KBS 24/16kg
20 ABMAT
then
50 Double Under “Cash Out”