Skill/Strength:
Every 1:30 for 5 Rounds
Row 100m FAST
Metcon:
3 Rounds
15 Back Squats 135/95lbs
15 GHD Situps
15/12 Cal Echo Bike
-Rest 2 min between rounds
-Don’t pace
-22 min cap
Mandatory Mobility:
3 min quad smash per side
3 min adductor smash per side
3 min hamstring smash per side
Monday
September 28
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-12:00PM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM
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