Announcement
Happy Birthday Conner!!
Strength – Overhead Squat (5×3)
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
– Rest 60-90 seconds between sets –
Workout – Metcon (Time)
REMEMBER THE TITANS
For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. (including 0:00)
-rest until 12:00-
75 Wall Ball (30/20)
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike (including 0:00)
TARGET SCORE
Target time: 6-8 minutes
Time cap: 10 minutes
Scaling Option
For time:
75 Hanging Knee Raises or Sit Ups
(Every 2 Minute on the Minute
10/8 Calorie Assault Bike. (including 0:00))
rest until 12:00
75 Wall Ball Thruster (light)
(Every 2 Minute on the Minute
10/8 Calorie Assault Bike (including 0:00))
Mobility – Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
* If time permits or on your own