Tuesday, November 8

Push Press (4 EMOTM x 4 min)

-Warm-up and use 75-80% 1RM Push Press for all sets. -Full ROM reps! Heads through!!!

Back Squat (5 x 2)

15 mins Time Cap Empty bar x 10 5 reps @ 55% 2 reps @60% 2 reps @65% 2 reps @70% THEN 5 sets x 2 reps @ 90% 1RM Back Squat.

Metcon (AMRAP - Rounds and Reps)

12 mins AMRAP 50 DU 30 Wall Balls(20/14) 20 Calorie Row(Damper@8) 15 Pull-ups

Rx+(30/20), Damper@10, C2B Pull-ups Scale: x2 Singles, Pull-ups w/ Hollow ring rows, Resistance band conventional grip Pull-ups