Tuesday, 10/8
October 7, 2019
Thursday, 10/10
October 9, 2019

Warm Up

3 Rounds

12 Squats (pause/regular/jumping)

6 Hips to Wall

12 Spider Lunges

6 Plank to Squat

Prep (8 Minutes)

1x:30 Row (easy)+ 5 Med Ball Front Squats

1x:30 Row (moderate)+ 5 Med Ball Jump Squats

2x:30 Row (hard)+ 5 Wall Ball+5 Burpees

Met Con

3 Rounds

Row 500 M

30 Wall Ball

15 Burpees

Rest 3 Minutes

Mobility

2×1 Min Bretzel Stretch/side

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