Saturday, 9/4
September 3, 2021
Programming Preview: Week of 9/6
September 5, 2021
Warm Up
1×400 M Run, then:
3 Rounds
5 Squat to Bootstrappers
10 Rev Hand Spider Lunges
5 Plank to Squat
10 Pause Squats
Prep (10 Minutes)
:30 Row/Bike
1×5 Hang High Pulls+5 Hang Power Cleans+5 Front Squats
:30 Bike/Row
2×5 Hang Squat Cleans (light/moderate)+5 Wall Ball
:30 Row/Bike
1×5 Hang Squat Cleans (working weight)
:30 Bike/Row
1×5 Synchro Burpees
Met Con
In teams of 3 (45 min Cap)
400 M Run/500 M Row/.7 Mile Bike
30 Synchro Burpees
45 Squat Cleans (135/95)
60 Push Ups
75 Wall Ball
400 M Run/500 M Row/.7 Mile Bike
75 Wall Ball
60 Push Ups
45 Squat Cleans (135/95)
30 Synchro Burpees
400 M Run/500 M Row/.7 Mile Bike
