Saturday, 11/18
November 17, 2017
Programming Preview: Week of 11/20
November 19, 2017

Warm Up
3 Rounds
15 Band Good Morning
20’ Inchworm
10 Alt Dead Bugs
20’ Spider Crawl

Strength
Romanian Deadlift (25 Min)

Prep: 1×10 w bar, 3×5 working up
Work: 4×5 at same weight

Follow each work set with 10 OH Plate Sit Ups +20 Plate Russian Twists

Team Metcon (in teams of 4)
3 rounds each*
Row 20 Cals
80’ Farmer’s Carry
10 KB DL
80’ Walking Lunge

*Done follow the leader style

Mobility
Band hamstring series

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