Thursday, September 2nd 2022

WARM UP

Coach Led Dynamic Warm Up

into

Metcon Set Up

SWEAT DAY!!!

10 Rounds

:30 On/:30 Off

Shuttle Runs

25′ back and forth

right into

EMOM x 9 Minutes (3 Rounds)

– Man Makers x 8 Reps

-Weighted Sit-Ups x 16 Reps

-Ball Slams x 12 Reps

right into

10 Rounds

Ski Erg

:30 On/ :30 Off

right into

CORE

3 Sets

Hanging L Sit x :20

:45 Low Plank

*score is ski cal plus Shuttle run rep

*25′ = 1 Rep