Friday, November 10


:30 Seconds Jumping Jacks Side Lunge Active Spidermans Air Squats Active Samson Cossack Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Back Squat (5 x 3)

5 Sets of 3 @ 85%

Metcon (AMRAP - Reps)

8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 Rounds :20 Seconds Dumbbell Snatches (50/35) :10 Seconds Rest :20 Seconds Kipping Handstand Push-ups :10 Seconds Rest Rest 3:00 8 Rounds: :20 Seconds Calorie Row :10 Seconds Rest


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