Wednesday, 11/10
November 9, 2021
Friday, 11/12
November 11, 2021
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Pause Squats
6 Alt Dead Bugs
10 Alt Samson Lunges
Prep (5 minutes)
1×10 Step Ups+10 Russian KB Swings
1×10 Box Jumps+10 Russian KB Swings
1×10 Box Jump Overs+10 OH KB Swings
Met Con
5 Rounds
In the first Minute: 10 Box Jump Overs+ Max Wall Ball
In the second Minute: 15 KB Swings+ Max Ab Mat Sit Ups
In the third Minute: Rest
score by total Wall ball and AMSU
Strength
Back Squat (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 3×6 @ same weight*
Ideally same weight as 3×5 on 11/4
