Sunday, November 10

November 13, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Metcon (Weight)

Alternating Emom x 12
Min 1: 8 Back Squats
Min 2: 10 KB Deadlifts

Score final weight of back squat

 

Fight Gone Bad (3 Rounds for reps)

Three rounds of:  
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

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