Thursday, October 10

ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump Side Shuffle Keroake High Knees Butt Kickers Skip for Height Skip for Distance

Metcon (AMRAP - Rounds)

Core- 4 3 rds (30 on: 15: off) Plank Hold Arch Hold (Superman) *Alternate between skills *3 rounds on each skill

Bench Press (5 x 4)

5 sets of 4 reps

Metcon (AMRAP - Rounds)

3 Rounds (Not For Score): 2 Minute Light Machine or Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings (50/35) 12 Air Squats 15 AbMat Sit-ups Directly Into... 3 Rounds (Not For Score): 2 Minute Light Machine or Run 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Barbell: 40-50% of 1RM Clean and Jerk Today is a primer for tomorrow's Open Workout The goal here is to get the whole body moving in a lower intensity environment For the machines, choose between bike - row Choose weights and gymnastics variations that you can complete all sets unbroken today Complete all 3 rounds of the first part before moving on to all three rounds of the second part

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Mississauga, Ontario

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