01/22/24

WARM UP (10 minutes)

EMOM for 9 minutes

M1) Worlds Greatest Stretch

M2) Burpees

M3) PVC Thrusters

STRENGTH (20 minutes)

Bench Press

5-5-3-3-1-1

Level 1) Use DBs (or) keep the rep scheme as 6 sets of 5 reps

Level 2) Recommended percentages (75-80-85-90-95-95%+)

METCON (21 minutes)

For time (16 minute CAP)

64/56 Calorie Row

32 Wall Balls @ 20/14

16 Burpee Pull-ups

24 Wall Balls

12 Burpee Pull-ups

16 Wall Balls

8 Burpee Pull-ups

8 Wall Balls

4 Burpee Pull-ups

Level 1) 54/44 Calories, Air Squats & Burpees

Level 2) As designed

Level 3) 70/60 Calories & 30/20# Wall Ball