Friday, 11/11

Warm-Up
3 Rounds of
10 Squats
10 Alt Samson Lunges
10 Supine Scorpion
10 Alt Dead Bugs

then,

2 minutes Death Stretch (1 min down/1 min up)

Met-Con
3 Rounds through of

In 3 minutes
Row 500 M*
Max rep Plate Russian Twists in remaining time

Rest 3 Minutes

In 3 minutes
50 Barbell Step-Ups (45/33 bar in back rack)*
Max rep Med Ball Sit-Ups in remaining time

Rest 3 Minutes

* Focus in first couplet should be Rowing 500 M as fast as possible.
** Step-ups 25 per leg, make sure to use both legs equally to step down.
– Box height should allow step up without leaning torso forward (higher is not better)
– Bars taken from floor, can scale to DBs at sides or unweighted
– Med ball Sit-Ups should be done with explosive throw into wall. May anchor feet w/ DBs

Cool Down
Spinal Twist series