Thursday, November 9

1 Minute Easy Row Active Spidermans Pigeon Pose (:30 each side) 1 Minute Medium Row Active Samson Ankle Stretch (:30 each side) :30 Seconds Fast Row Air Squats Overhead Stretch on Wall

Bench Press (5 x 4)

-Warmup to 75% for 1st set of 4, increase weight each set if possible

Ring Rows (4 x 10)

*Superset with Bench

Farmers Tan (AMRAP - Rounds and Reps)

Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/50’s) 60/42 Calorie Row or 800m team run 200 Meter Farmers Carry (70’s/50’s) 75 Wall Balls (20/14)