MONDAY BABY!

If you haven't heard our podcast or seen it, this is the CohortCast1.0  
We'll be releasing the second one in the coming weeks. Head to itunes to subscribe or youtube.

Week 2 7/5/3/1 Cycle 2

*CrossFit Health

Monday

a) Back Squat

10@ 40%

8@ 50%

3x5@75%+

b) Muscle Ups Runs or M/Ups

a_ Ring Kipping

b_ Kipping Ring Pullup/ Attempts

c) Cohort Workout Of The Day

40-20-10

Wall Ball

12- Burpee

KB Swing

TESTING WEEK

*CrossFit Performance

Monday

a) Back Squat Daily RM

allow 15minutes

10/7/5/3/2/1/1/1

b) 2 Rounds

36/30 Cal Row

30 Wall Balls

20 Chest To Bar

10 Burpee Box Jumps

REST 4 Minutes

c) 4 Rounds

8/8 Windmill

10 Hollow Rocks

10 Back Extensions