Thursday, 11/5
November 4, 2020
Saturday, 11/7
November 6, 2020
Warm Up
3 Rounds
12 Band Good Mornings
6 Hang Scap Retractions
12 Mountain Climbers
6 Planks to Squat
Prep (10 Minutes)
1×10 DB Deadlifts+5 Kip Swings+10 Step Ups+10/8 Cal Bike/Row
1×5 DB Burpee Deadlift +5 Knees to Chest+5 Burpees+5 Box Jump
1×5 DB Burpee Deadlift+5 Toes to Bar+5 Burpee Box Jumps+10/8 Cal Bike or Row
Met Con
AMRAP 24 Minutes
10 Burpee Deadlifts (50/35s)
20 Toes to Bar
10 Burpee Box Jump (24/20”)
30/25 Cal Bike or 40/30 Cal Row
Core Work
Tabata Side Planks
8 Rounds Left Side Plank
8 Rounds Right Side Plank
Scaling:
DB weight should be moderately light for Burpee Deadlifts – 10 in a row is more than doable
Stand up entirely at the top of the box jump (not jump overs!)
Scale T2B to Knees to Chest
Bike or Row should always be under 3 minutes, closer to 2 in the earlier sets
