Monday, 11/18
November 17, 2019
Wednesday, 11/20
November 19, 2019

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Alt Dead Bugs

6 Alt Samson Lunges

1:30 Death Stretch/side (:45 low/:45 high)

Strength

Pause Front Squats (30 Min)

Prep: 1×10 w/bar, 3×5 working up

Work: 10-8-6-4-2 working up

3 Rounds NFT

10 Single Leg Split Squats/side

:30 Side Plank/side

10 Single Leg Hip Bridges/side

:15-:30 L Sit

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