Friday, 11/13
November 12, 2020
Programming Preview: Week of 11/16
November 15, 2020
Warm Up
3 Rounds
12 Hips to Wall
6 Dolphin Push Ups
12 Spider Lunge w/Reach up
6 Squat to Bootstrappers
2 Min Death Stretch/side (1 Min low /1 Min high)
Prep: (8 minutes)
1x:30 HS Hold+10 DB Deadlift+10 Med Ball Front Squats+50 Single Skips
1×2-3 HS Negatives+5 DB DL+10 Wall Ball+25 DU
1×2-3 St HSPU+5 DB DL+5 WB +25 DU
Met Con
AMRAP 20
15 Strict Handstand Push Ups
30 DB Deadlifts (50/35)
60 Wall Balls (20/14)
120 Double Unders
HSPU Scaling:
5 or 10 reps/round
1-2 Ab Mats (hands on floor)
Kipping HSPU (must have Ab Mat under head)
15 Seated DB Press (as heavy as possible for 10-12 unbroken
DU Scaling:
40, 60 or 80/round
240 Single Skips
