Friday, 10/1
September 30, 2021
Programming Preview: Week of 10/4
October 3, 2021
Warm Up
3 Rounds
6 Rev Hand Spider Lunges
6 Dolphin Push ups
6 Squat to Bootstrappers
6 Pause Squats
EMOM 8 Minutes (4 rounds each)
A) Row :30-:40 building pace
B) 12-9-6-6 thrusters (bar, light, medium light, medium heavy)
Met Con
8 Rounds
In 2 Minutes:
Row 300/250 M, Max Thrusters in remaining time
Rest 2 Minutes
Rounds 1&2: 135/95
Rounds 3&4: 115/80
Rounds 5&6: 95/65
Rounds 7&8: 75/55
