Workout for Monday, September 27th

At Home Workout

At home workout:

Warmup:
2 Rounds:
:30 Plank from hands
10 goodmorning
10 Slow air squat
10 birddog from knees
10 Lunge w/shoulder stretch

Part A:
4 Rounds for quality:
7 ea YTWA w/soup cans
7 SA floor press ea arm
Wall-sit w/8 figure-8 ea direction (soup can)

Part B:
For Time:
40 Burpees
80 Alt Overhead Lunge
40 Burpees

Gym Workout

Athletic Day Part A:
3 Rounds:
1:00 work / 1:00 rest
– Alternating Front Rack Step-up
– Push-up + Renegade Row

Step-ups @ 35% 1RM Front Squat

Athletic Day Part B:
36-26-16: (12:00 Cap)
Alt SA DB Squat Snatch / Snatch
T2B/K2C