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NEWS

Monday Training 11-13-2017

By admin | In Workouts | on November 12, 2017

Mark your calendars for Friday December 15th from 7pm-10pm at Exchange Company for our HIT CHRISTMAS PARTY!

Warm-Up: 2 Rounds

Run 200m

3 Pull-Ups

6 Push-Ups

9 Air Squats

Coach Led Mobility

STRENGTH: Back Squats: 8-8-8-8-5-5-5 (Not working up to a max)

METCON:

42-30-18

Wall Balls 20/14

Ab Mat Sit-Ups

*Rest 3 Minutes*

90 Seconds Max Unbroken Wall Balls 20/14

*Rest 1 minute*

90 Seconds Max Unbroken Burpees

Score= Metcon Time + Wall Ball & Burpee Reps

Scaling Options: 14/8lb Med Ball

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