Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (5x10 Back Squats)

Every 3 min 10 Back Squats Building

1x10 - 0:00@65%
1x10 - 3:00@68%
1x10 - 6:00@70%
1x10 - 9:00@72%
1x10 - 12:00@75%

Metcon

Metcon (Time)

2 RFT
10 min cap

12-9-6
T2B
15-15-15
Wallballs 20#/14#

Rx+
30#/20#

1 Round = 27 T2B & 45 WB

Session #2

Gymnastics

Metcon (Time)

General Pulling

L1
100 Ring Rows

L2
75 Pull Ups

L3
75 C2B

Weightlifting

Weighted Hip Extension (4x14)

Feet flat on the floor with your shoulders on a low box/bench.  The weight should rest in your hip crease and raise and lower your hips to complete a rep.

Bitch Work

Metcon (Time)

5 RFT

300m Ski Erg
15 DB Push Press 40#/25#

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