Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Push ups
Strength 12 min
Bench Press
Work up to a heavy triple for the day.
Metcon
Every Minute on the Minute for 24 Minutes:
Minute 1: Row for calories
Minute 2: 10 Slamballs over shoulder
Minute 3: 8 Burpee box Jumps
Minute 4: 5 Thrusters
Level 1: 18/13 Calories, 35/20kg slamball, high boxes, 60/45kg thrusters
Level 2: 15/10 Calories, 20/16kg slamball, regular boxes, 45/33kg thrusters
Level 3: 12/8 Calories, 16/12kg slamball, low boxes, 35/25 thrusters
Level 4: 10/6 Calories, 12/9kg slamball, low boxes step ups, Dumbbell thrusters 12/8kg
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