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September 13th Workout of the Day

A. Warmup

6:00 @ Easy Pace:

10 Goblet Squats, slow eccentric + pause at bottom

50′ Forward Crawl

10 Glute Bridges, pause and squeeze at top, slow eccentric

B. Strength

Back Squat

AMRAP 20 @ 75% of 1RM

Maximum: 50

Notes: Athletes may perform reps in any scheme they’d like. However, their focus is keeping all sets submaximal, and all reps fast and technical.

C. Metcon

4 Rounds For Time:

30/20 Pushups

100′ Goblet Walking Lunge, 53/35

100m Single Arm Farmers Carry, 53/35 Kettlebell, switch arms at 50m

TIMECAP: 20:00

Scale Push Ups to Hand Release Push Ups or Knee Push Ups

Scale KB weight as needed