Session #1

Warm-up

Coaches Choice!

Midline Accessory

Metcon (No Measure)

midline warm up

4 Rounds
1:30 on / 0:30 off
#1 Seated Leg Raises 0:30 sec
#2 V- Ups 0:30 sec
#3 Russian Twists 0:30 sec
rest 0:30 sec

Each movement flows right into the next movement.  The rest is after a full round.

Weightlifting

Front Squat (Every 90 sec 3 Front Squats )

we will do 6 sets of front squats.  However they will all come from the floor.
0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Metcon

Metcon (AMRAP - Reps)

5 AMRAP
"Cindy"
5 pull ups
10 push ups
15 air squats

Rest 1 min

"Annie"
50-40-30-20-10
DU
Sit Ups

This should be at a high intensity with rest built in.  Try and keep moving the entire 5 mins at a good pace.  Don't RIP.  Scale as needed.

Annie (Time)

50-40-30-20-10  
Double-unders  
Sit-ups

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