Thursday, November 28

5:00min Machine Calories 3 Rounds or 10 Minutes 12 Air Squats 10 Pushups 8 Kip Swings 6 Hanging Knees to Chest 4 Active Samson (4 each leg) 2 Wall Climbs

Bench Press (Build to a Heavy Set of 5)

Build to a Heavy Set of 5 There are no percentages today, rather we'll steadily build to a heavy unbroken set of 5 We can expect to take 7-10 working sets here as we build to this heavy set For safety, make sure to have a spotter or don't put clips on the bar

Metcon (Time)

5 Rounds: 30/21 Calorie Row 20 Single Dumbbell Hang Clean & Jerks (50/35) 10 Lateral Burpees Over Dumbbell Today's optional active recovery piece is a 5-round triplet workout It is designed to be completed at a steady recovery pace, not for time You'll switch hands every 5 reps for the dumbbell hang clean and jerks Choose a weight you can complete the 20 reps with no more than 1 break For the lateral dumbbell burpees, the feet should pass over the dumbbell on the jump overs There is no need to stand to full extension at the top of each rep

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