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

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