Wednesday September 17 2014
Warm Up
Stretch
Mobility…
Adjust Weights
Tier 1, 2, and 3 – Complete the following for time:
50 Back Squats – (135/95 or 115/75)
40 Front Squats – (115/75 or 95/55)
30 Ovhd Squats – (95/55 or 75/35)
and then…
40 WallBalls – (20/14) or (18/12)
30 Pull Ups – (regular or band assisted)
20 Handstand Pushups (wall or box assisted)
and then…
30 Hollow Rocks
20 KB Sit Ups
10 Mountain Climbers
*Tier 1
Your coach will pick your weight and help you with all modifications.
Cap is 32 minutes. Have a nice workout!