HATCH WEEK 1 DAY 2

Competition Class

Strength

Skills&Drills

CONDITIONING

6 Rounds on Assault Bike
30sec ALL OUT
2:00min spin recovery

CORE

3 Rounds for Quality
1min Top of Push Up DB Passes (pass 10# db under body w/o losing plank pos)
1min marching glute bridges
10 Pallof Press in squat (ea)

MetCon

Back Squat

1*10 - 60%
1*8 - 65%
1*8 - 70%
1*8 - 75%
Front Squat
1*5 - 60%
1*5 - 65%
1*5 - 70%
1*5 - 70%

Teams of 3:
6min AMRAP
Row or Assault Bike Cals
Rest 1min
Tabata Sit-ups
Score = total sit-ups