Sunday, November 3

Warm-Up
3 rounds of
30 jumping jacks
20 spider lunges
10 hips to wall
then,
2 rounds of
1 minute squat hold
1 minute toad squat

Strength – Back Squat (45 minute time cap)
1×10 w/bar
1×5 @ 35
1×5 @ 50
1×3 @ 65
1×3 @ 75
1×2 @ 80
1×2 @ 85
1×2 @ 90
1×2 @ 92
2×1 @ 95

Team Met-Con
In teams of, complete the following for time:
Row 1500 M (switch rowers at the top of each minute, everyone but the new rower does 5 burpees); then,
Pairs alternate 3 rounds each* of 20 Partner med ball sit-ups and 10 partner hi five push-ups; then,
Row 1500 M (switch rowers at the top of each minute, everyone but the new rower does 5 burpees)

* 1 Round equals:
pair 1 does 20 MBSU (10 each), then pair 2 does 20 MBSU
pair 1 does 10 hi five pushups (5 each), pair 2 does 10 hi five pushups (5 each)