HavocFIT September 13th – 15th

Wednesday September 13th:

1. Stretch

2. Warm up: 2 Rounds: 5 Burpees, 10 Sit ups

3. 10 minutes: Work on kipping skills Pull ups or Toes to bar

4. 3 Rounds for Time:

50′ Bear Crawl With Dumbbells

10 Dumbbell Thrusters

50′ Backwards Run

50′ Walking Lunges

5. Cool Down Stretch / Foam Roll

Thursday September 14th:

1. Stretch

2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups

3. Bench Press: 3, 3, 3, 3

4. As many rounds as possible in 15 minutes:

5 Deadlifts

5 Pull ups

5 Box jumps

5. Cool Down Stretch / Foam Roll

Friday September 15th: 

1. Stretch

2. Warm Up: 2 Rounds: 30 sec bottom of squat hold, 10 Banded good mornings

3. Every minute on the minute for 10 minutes: 2 Backsquats

4. For Time:

200 Meter Run

200 Meter Row

400 Meter Run

400 Meter Row

600 Meter Run

600 Meter Row

5. Cool Down Stretch / Foam Roll

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