Monday, 9/14
September 13, 2020
Wednesday, 9/16
September 15, 2020
Warm Up
3 Rounds
20 Mountain Climbers
15 Squats (Pause/Regular/Jump)
10 Alt Samson Lunges
5 Inchworms To Plank
then
Run 400m
Prep (10 Minutes)
1x:30 HS Hold+10 Step Ups
1×1-3 HS Negatives (:30 HS hold)+ 10 Box Jumps
1×1-3 Strict HSPU (or 6 Seated DB Press light)+6 Alt DB Snatch (light)
1×3-5 Kipping HSPU (or 6 Seated DB Press working weight)+6 Alt DB Snatch (working weight)
Met Con
AMRAP 24 Minute
10 Handstand Push Ups
20 Box Jump Overs
30 Alt DB Snatches (50/35)
Run 400m
HSPU Scaling:
Scale reps to 5/Round
Scale ROM: 1-2 abmat
Or Seated DB
Scale Run to 500M Row or .7 Mile Bike
