MONDAY PREP SESSION: TOES-2-BAR 12:00 NOVICE = MOVEMENT INSTRUCTION WITH COACH PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT METCON: 2017 QUALIFIER WORKOUT #3 21-15-9 SHOULDER-2-OVERHEAD (135#/95#) CHEST-2-BAR PULL UPS MIDLINE/CORE: SEAL SERIES PLANKS 4:00 TOTAL :30 LOW PLANK :30 HIGH PLANK :15 OF THE FOLLOWING... LOW PLANK RIGHT ARM UP LOW PLANK RIGHT LEG UP LOW PLANK LEFT ARM UP LOW PLANK LEFT

MONDAY PREP SESSION: GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS) EXPLOSIVE JUMPING METCON: (COMPARE TO CFS WORKOUT "KIRBY - 216") "KIRBY" 800M RUN 4 POWER CLEANS (155#/105#) 9 TOES-2-BAR 14 BOX JUMPS (24"/20") X8 800M RUN #gluteactivation #deadlift #kirby #boxjump #toes2bar #800mrun #powercleans #kettlebellswings