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Week of 9/26

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DAY 1

Warm up
20 air squats, samson, kick/reach, 5 broad jump, 10 hip bridge

Strength
8 E2MOM
3 Deadlift
10 Push ups

3x
10 SB Pike
10 Palloff

Finish
10 Min
3 Box Jump, 6 Burpees, 9 Ball Slam

DAY 2

Warm up
20 Mtn Climbers, 20 Squat-2-stand, 20 Band Rows, 20 band ankle openers

Strength
8 E2MOM
3 FSQ
4 Pull Ups

3x
8 Band Chops
12 Goblet Squats

Finish
5X
3 Tire Flips
5 KB Double Jerks
7 V-ups


DAY 3

Warm up
3 Min Foam roll, 7 mine line mob drills

METCON CHIPPER
50 BW Squats
40 Longcycle
30 Cal Row
20 Burpees
10 Power Cleans @ 60%
20 Burpees
30 Cal Row
40 Longcycle
50 BW squats

Finish
3x 8 FC

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