Friday, 9/25
September 24, 2020
Programming Preview: Week of 9/28
September 27, 2020
Warm Up
3 Rounds
20 Jumping Jacks
15 Squats (pause/reg/jump)
10 Hanging Scap Retract
5 Squat to Bootstrappers
then
Run 400m
Prep:
1×10 Med Ball Front Squat + 10 Kip Swing + 5 Plank to Squat
1×8 Med Ball Jump Squat + 8 Knees To Chest + 5 Plank to Squat
1×6 Wall Ball + 6 Toes to Bar + 6 Burpees
Met Con
PARTNER WORKOUT (30 min cap)
Partners DO NOT share stations, they simply use each other as “clocks” for the AMRAP
One partner runs 400m while the other partner performs max reps of that movement
Set 1: Wall Balls
Set 2: Toes To Bar
Set 3: Burpees
Set 4: Burpees
Set 5 Toes To Bar
Set 6: Wall Balls
**sets 3 and 4 will both be burpees, this is the only movement that is back to back
