Building The Foundation — Week 2, Day 3

Evaluate your physical and mental state and make adjustments during the workout as you need to. Sometimes your coach will make those adjustments for you — your coach is always watching.

Pre Warmup

POWER MONKEY KNEE SEQUENCE

https://www.youtube.com/watch?v=V3xwCksSQGo

Warm-up

3 Rounds

50ft Sled Pull
20 Light Dumbbell Snatches
10 Burpees

Warm-up

7:00 AMRAP

10 DB Push Presses
10 DB Box Step Ups

Weightlifting

Push Press + OH Squat (6 Sets: 1+3 Every 2:00)

3s pause at the bottom

75% of 1RM Squat Snatch

Metcon

3 Rounds

21/15 Calorie Row
15 Pull-ups
9 Burpees

Scaled
Jumping Pullups (head at least 8" away from bar — make it more challenging)

Bootcamp
Jumping Pullups