Thursday, November 14

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

Bench Press (5-5-5-3-3-3-1-1-1)

Warmup to 70%. Increase weight each set if manageable. 3 Sets of 5, 3 Sets of 3, and 3 Sets of 1

Nickle and Dime (AMRAP - Rounds)

Metcon (AMRAP - Rounds) EMOM 24 (4 Rounds) Double Tabata (40 Seconds On / 20 Seconds Off): Minute 1: Machine Calories Minute 2: Russian Kettlebell Swings (50/35) Minute 3: Air Squats Minute 4: Double Unders Minute 5: AbMat Sit-ups Minute 6: Slam Balls *No score today, just noting rounds completed. Working in Double Tabata format for today's active recovery Work for as much of the 40 seconds as possible and rest 20 seconds before transitioning to the next movement Your choice on what machine you would like to use for the first station Choose a light-moderate kettlebell weight that you can swing for 30+ reps when fresh Work through a variation of double unders or practice the movement for 40 seconds

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