Wednesday, Nov 12th

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats (goblet)
x-band walks x 20
trap 3 raise x 10/side
kip swing x 15

Performance:

A. Clean pull under x 3 x 3 sets.. build from last week
B. Front Squat – EmOM x 8 minutes = 2 reps @ 65% of max
+
12 minute amrap @ 80%
20 walking lunge steps
15/12 calories on aB
8 pull ups

rest 4 minutes of continuously walking around

12 minute amrap @ 80%
8 FS @ 135/95
6 ring push ups or p-bar dips
400m run or 400m row

Fitness:

A. Clean pull unders x 3 x 3.. build from last week
B. Front Squat – EmOM x 8 minutes x 3 reps
+
12 minute amrap @ 80%
10 cals on aB
8 ring rows
6 box jumps w/ step down, 24/20″

rest 4 minutes

12 minute amrap @ 80%
8 goblet squats
4 bent over/arm
200m row




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