LABOR DAY HOURS

ONE CLASS AT 9:00am

Workout

"WHISKEY TANGO FOXTROT"

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Capacity Work

FOR TIME

Run 2 Miles (about 20 minutes of running)

60 Goblet Squats Back Squats

60 Russian KB Swing

60 Push-ups to an Object

Break up the work however you want

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Bike or Walk, Easy

2:00 Foam Rolling Low Back

2:00 Calm Nasal Breathing

HOMEWORK

Make up

or

REST

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