Aloha Monday:

Warm-up

Run 200m
10 OH squats w band
10 Deadlift w band
20 Hollow rock w band
Run 100m
10m slow side shuffle w band around knees(each direction)
10 m bear crawl
10m crab walk
*group stretch to follow

Weightlifting

Back Squat 1x5@70%
1x3@80%
1x2@85%
1x1@100%
*Log your 1 rep max.  If you can beat your current 1rm, go ahead.  If not, you'll have a chance to do it in the weeks to come!

Metcon

 

Metcon (AMRAP - Reps)9 Minute Amrap
5 pull ups
7 HR Push ups
9 wall ball shots (20/14 to 10/9ft)

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