MONDAY PROGRAM

GENERAL WARM UP
10 AIR SQUATS
10 PUSH UPS
10 INCH WORMS
STRETCH

BEAR CRAWLS 30/30 X 3

METCON 1
3 WALL WALKS
8 KBELL SWINGS
EMOM- 6MIN

STRENGTH WORK
3POS- CLEAN
5 RDL
​5 WEIGHTED GOOD MORNINGS
5 BACK SQUATS

BACK SQUATS
60% X 5
70% X 5
75% X 3
80% 3 X 3
70% X 10

METCON 2
15 SQUAT THRUST
15 BOX JUMPS 18/24"
15 SIT UPS
 12 MIN AMRAP
​AT THE 4 - 8 & 12 MIN MARKERS STOP WHERE YOU ARE IN THE WORKOUT AND RUN 200M... THEN PICK UP WHERE YOU LEFT OFF