Saturday, 11/9
November 9, 2019
Programming Preview: Week of 11/11
November 10, 2019
Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Mountain Climbers
10 Alt Samson Lunges
Skill
EMOM 12 Min (4 Rounds each)
A) 12 Banded Hip Bridges
B) 6 Toe in Ring Pike Ups
C) 12 Band Pull Aparts
Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 4×5 working up
Work: 4×5
Pause each deadlift on the floor
Team Met Con
3 Rounds (follow the leader)
20 DB Step Ups (10/leg)
20 KB Swings
20 Alt Lunges (DBs held at sides)
20 V-Ups
