Monday, 10/11
October 10, 2021
Wednesday, 10/13
October 12, 2021

Warm Up

EMOM 10 Minutes (5 Rounds each)
A) Row :30+ 6 Rev Hand Spider Lunges (Rd 1&2)/Plank to Squat (Rd 3&4)/Burpees (Rd 5)
B) 15 Squats (Rd 1-3)/10 Med Ball Front Squats (Rd 4)/10 Wall Ball (Rd 5)

Met Con

In 9 Minutes
Row 1000/800M
AMRAP in remaining time of
15 Wall Ball
9 Burpees
Rest 6 Minutes

In 9 Minutes
Row 1000/800M
AMRAP in remaining time of
9 Wall Ball
15 Burpees

Score by total Burpees and Wall Ball in both rounds (combined score)

Mobility

2×1 Min Single Leg Flexion/side

Leave a Reply

Your email address will not be published. Required fields are marked *