114-11819

Teens- Monday and Tuesday Only

Kids- Monday only

Monday- MetCon//

2x for total calories

3:00 🎿 

2:00 🚣‍♀️ 

1:00 🚲 

Tuesday- MetCon// 

1-12 Ladder of Hang Power Clean 135/95 and Toes to Bar

1:00 work 1:00 rest

Wednesday- MetCon//

2 rounds for time

70 American Kettlebell Swings 53/44

50 Burpees

Run 1 Lap

Thursday- Heavy Day// 

A. Bench press 1rm (3 attempts only) 

B. Max unbroken reps Strict Press 85/55

C. 3x 12 bent over supinate row, 20 triceps extensions to the chin, Mac effort dead Hang from the pull-up bar

Friday- MetCon//

30:00 AMRAP

1 Legless Rope Climb

30 Walking Lunges

+2 Strict Handstand Push Up