Thursday, 1 Feb 18

1. Warm Up & Mobility - 15 Minutes

2. Metcon - 45 Minutes

“Onesies” Athletes Choose 1 From Each Section: Weightlifting (20 mins) 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics (10 mins) Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning (15 mins) 1 Minute Bike Calories 500 Meter Row

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