Thursday, September 20

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Bench Press (3x3, 3x2, 3x1)

3 Sets of 3 @ 82% of Bench 1RM 3 Sets of 2 @ 86% of Bench 1RM 3 Sets of 1 @ 90%+ of Bench 1RM

Metcon (No Measure)

3 Rounds, Not for Time: 800 Meter Run 30 Calorie Bike 400 Meter Odd Object Run (light) 30 Calorie Row

Not for intensity, but at a conversational pace. If we do not have access to a bike today, we can omit the bike entirely and bring the 30 calorie row up to 50 calories per round. Running with a 20/14 medicine ball fits well here.

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Mississauga, Ontario

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