Sunday, 11/24
Saturday, 11/23
November 22, 2019
Monday, 11/25
November 24, 2019
Warm Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Band Good Mornings
10 Supine Scorpion
1 min Squat Hold
1 min Single Leg Flexion/side
1 min Squat Hold
Strength
Back Squats (30 m)
Prep: 1×10 w/bar, 3-4×6
Work: 4×6 at same weight
Met Con
EMOM 20 (5x each)
A) 12-18 unbroken Wall Ball
B) Row 9-18 Cals (under :40)
C) 12 Alt DB Snatch
D) 18 Hollow Rocks
