Warm-up

• 400m Run –then– 3 Rounds
  • 5 Tempo Squats (3 seconds down)
  • 10 PVC Pass Throughs
  • 0:30 Lat Stretch
• –then–
  • 1:30 Ski or Row
  • -Pigeon Stretch
  • -Chest stretch

METCON RETEST

• Complete as many rounds as possible in 20 mins of:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

OR

• Complete as many rounds as possible in 20 mins of:
  • 5 Handstand Push-ups
  • 10 Alternating Single Leg Squats
  • 15 Pull-ups

OR Mary Movement of the month of September re-test, pick the same workout you choose at the beginning of the month. If you didn’t test it Cindy is a great lower skill lower volume option to choose if it’s your first time doing it! Scaling Options: Use the same scaling Options used at the beginning of the month for an accurate re-test. Use a band for pull ups if needed or sub inverted rows. For the push ups use a bar or bench to make sure you can handle the volume over the course of 20 minutes.