WEDNESDAY 1st SEPTEMBER
SKILLS SKILLS SKILLS
EMOM 9
Weapon
Min 1. 10-20m HS Walk (must be done Within :50 secs
Min 2. 20 Pistol Squats
Min 3. Rest
Performance
Min 1. 20 Belly Facing Wall Shoulder Taps
Min 2. 20 DB Box Step-ups (step up onto anything)
Min 3. Rest
Fitness
Min 1. :30-45 sec HS Hold or Plank Hold
Min 2. 20 Travelling Lunges
Min 3. Rest
CONDITIONING
Barbell
5 Rounds for time
5 Heavy Squat Cleans or Front Squats
10 V-Snaps
15 KB Swings
200m Run
DB + KB
5 Rounds for time
8 KB SDHP
12 KB Goblet Squats
16 Single Arm DB Push Press (8 per arm)
200m Run
Bodyweight
5 Rounds for time
20 Air Squats
15 Lying Leg Raises (Hold Object Above Chest)
10 Pike Pushups or Pushups
200m Run
